Imagine a dinner that's not just healthy, but incredibly delicious - a meal that transforms ordinary tilapia into a gourmet experience in just 25 minutes! This Honey Mustard Tilapia with Onions and Broccoli is your ticket to a quick, nutritious, and flavor-packed dinner that will have your family begging for seconds. Whether you're a busy professional, a home cook looking to impress, or someone seeking a simple yet elegant meal, this recipe is your culinary game-changer.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 tilapia fillets
- 1 cup broccoli florets
- 1 onion, sliced
- 3 tablespoons honey mustard
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (204°C). Line a large baking sheet with parchment paper or lightly grease with cooking spray to prevent sticking.
- Pat the tilapia fillets dry with paper towels to remove excess moisture. This helps ensure the fish will crisp nicely and the honey mustard sauce will adhere well.
- Season both sides of the tilapia fillets with salt and pepper. Use approximately 1/4 teaspoon of salt and 1/8 teaspoon of black pepper per fillet.
- In a small bowl, whisk together honey mustard and olive oil until well combined. This creates a smooth, flavorful sauce for coating the fish.
- Slice the onion into thin, even rings or half-moons. Chop broccoli florets into bite-sized pieces, ensuring they are roughly similar in size for even cooking.
- Arrange the sliced onions and broccoli florets on the prepared baking sheet, creating a bed for the tilapia fillets.
- Place the seasoned tilapia fillets on top of the vegetables. Brush each fillet generously with the honey mustard mixture, ensuring complete coverage.
- Bake in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
- Remove from the oven and let rest for 2-3 minutes. This allows the fish to finish cooking and helps retain moisture.
- Serve hot, garnishing with fresh herbs like parsley or chives if desired. Plate the tilapia with the roasted onions and broccoli alongside.
Tips
- Pat the tilapia fillets completely dry before seasoning to ensure a crisp exterior and better sauce adhesion.
- Use fresh, high-quality honey mustard for the most vibrant flavor profile.
- Cut vegetables uniformly to guarantee even roasting and cooking.
- Don't overcook the fish - it should be just opaque and flake easily at 145°F.
- For extra flavor, consider adding a sprinkle of fresh herbs like dill or parsley before serving.
- If you prefer a bit of heat, add a pinch of red pepper flakes to the honey mustard sauce.
- Use a meat thermometer to check fish doneness precisely and prevent dryness.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 10g
Protein: 25g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 55mg
