Why bake when you can broil? That hot, high heat is like grilling your food outdoors—it adds a delicious caramelization to food. Here’s a great fish recipe you can do in the oven.
1 lb. tilapia fillets
2 tsp. coconut oil
1 tsp. salt
1/4 tsp. ground black pepper
1/8 tsp. cayenne pepper
1/4 cup low-fat yogurt, plain
2 tsp. honey mustard
1/4 cup white wine
1 tbsp. fresh chopped chives
1 tbsp. fresh chopped dill
Turn on the broiler and put the oven rack on the second level from the top.
Brush fillets lightly and evenly with oil, both sides. Line a baking sheet with parchment and lay the fish out, leaving space between each piece for air and heat to circulate.
Mix salt, black and cayenne pepper. Sprinkle half the mixture over the fillets, flip the fish and sprinkle the other half.
Put the tray of fish under the broiler for about 7-8 minutes, until they're opaque and flakey. Remove them from the oven and set aside.
Add the yogurt, mustard and wine to a bowl and whisk briskly to combine the ingredients.
Serve fillets on a plate, and drizzle with the mustard sauce. Sprinkle with chives and dill.