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Healthy Lemon Mustard Tilapia Recipes

By Rob Poulos...

When you’re looking for a quick and healthy recipe that allows you a healthy dose of fish, then look no further than tilapia. This healthy fish is widely available, easy to cook and you can pair it with just about anything you want for a well balanced meal that will help you burn fat.

This healthy tilapia recipe is perfect for those who don’t have a lot of time in the kitchen, proving that you don’t have to be Martha Stewart to whip up something healthy and delicious. All you need to remember to keep this recipe healthy is that your tilapia filets should be no more than six ounces each. Pair with roasted vegetables or mashed potatoes.


  • 2 (5 oz.) tilapia filets
  • 1 tsp. Dijon mustard
  • 1 tbsp. and 1 tsp. fresh lemon juice
  • ¼ tsp. lemon zest
  • 2 tbsp. white wine (like Riesling)
  • 1 tsp. salt & black pepper
  • 1 tsp. flour
  • 2 tsp. butter
  • ¼ cup water



  1. Preheat broiler to high.
  2. Heat butter in a saucepan until it starts sizzling.
  3. Slowly add flour and stir over low heat for 1 minute until mixture is light brown.
  4. Remove saucepan from heat to stir in mustard, wine and water then return to heat.
  5. Bring to a boil then reduce to a simmer, stirring constantly until sauce thickens.
  6. Add 1 tbsp. lemon juice and stir.
  7. Turn off heat and let sauce sit.
  8. Sprinkle tilapia filets with remaining teaspoon of lemon juice, zest, salt and pepper.
  9. Coat a broil pan with cooking spray then place fish on pan.
  10.  Broil 5 minutes or until tilapia flakes easily.
  11.  Spoon sauce over filets and serve.


Nutrition Facts Per Serving

Calories: 155

Servings: 2

Serving Size: 1 filet

Protein: 28.6 g

Fat: 2.4 g

Carbs: 2 g


Change It Up

Making a delicious tilapia recipe is all about learning to use the herbs and spices you have at your disposal. Since tilapia is cheap and always in season you have all year to learn how to make this fish a staple in your diet. Keep your diet interesting by making the following changes to this recipe:

  • Use butter and herbs.
  • Rub with spices and grill or broil.
  • Slowly simmer in tomato sauce, oregano, capers and serve with pasta.
  • Experiment with different flavors of mustard.
  • Replace wine with low fat yogurt for a creamy sauce.
  • Season lightly with salt, pepper and lime juice then bake or grill.

Tilapia is a light fish that has very little fat so you can easily use this fish when you combine it with a healthy fat and/or carbohydrate without ruining your fat loss efforts. Make your own tartar sauce and enjoy a quick grilled tilapia sandwich for lunch and save hundreds of fast food calories.

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