Lemony Mustard Tilapia with Sautéed Kale, Mushrooms, and Zucchini

Continuing with my theme of getting back on track with healthy eats this week after an indulgent weekend in Vegas, I threw together a delicious tilapia dinner on Tuesday night after yoga.


I love tilapia — it’s probably my favorite fish. Super mild and doesn’t make your place stink like it does when you cook salmon, either!

To make the tilapia, I simply covered it in a mixture of garlic infused olive oil, dijon mustard, a squirt of lemon juice, and some salt and cracked pepper. Bake for 20 minutes at 375 (or until white and flaky throughout) and voila!


So easy and so tasty.

To have on the side, I sautéed together pretty much everything else I had sitting in the fridge — kale leaves, fresh mushrooms, and zucchini, in a mixture of the garlic olive oil and lemon juice, plus some cracked pepper.


Kale and mushrooms go so well sautéed together. Try it! :)


Dinner is served!


Dessert was some unpictured dates. :)

What’s your favorite fish? And how do you like to cook it? Next time I want to try cooking the tilapia in coconut oil… I hear that’s a delicious combination! My all-time favorite way to cook tilapia is Almond Encrusted Tilapia (click for recipe), though. Especially when topped with Black Bean Olive Salsa!

Today is a “reading day” (aka study day) so I’ll be spending most of the day at school studying with classmates, and we have an official biochem review session later this afternoon, too. I finished my final remaining assignment last night so now all that stands between me and Christmas break is 3 exams! So close… first exam is tomorrow a.m. — for our public health nutrition management course.

Have a great day!


  1. 1

    I totally forgot about “reading days.” Those were the best! Salmon is my all time favorite. I rolled it in a combo of breadcrumbs, coconut and crushed almonds last time then broiled it. So good!

  2. 2

    lemon and tilapia are seriously magical together. I miss it!

  3. 3

    Yum this looks so healthy and delicious!

  4. 4

    Good luck with your exams!

  5. 5

    Yummm I am saving this recipe for the weekend!
    Good luck with the exams!

  6. 6

    I love Tilapia cause it is so versatile. I never thought to cook it in coconut oil but will have to try it now. Thanks for the idea! I love topping it with mango salsa and having coconut quinoa on the side.

  7. 7
    Pat Elsberry says

    Mmmm.. this looks great! I’m adding garlic infused olive oil to my grocery list now! :) We love salmon, haddock and grouper, along with tilapia. I have made garlic-macadamia nut encrusted haddock and grouper (can do this with tilapia too. I had some garlic macadamia nuts we got while in Hawaii so I simply crushed those, mixed them in with panko and covered the fish with them. Delish! :) Good luck with your reading day today! :)

  8. 8

    Almond encrusted is certainly my favorite but I have recently started cooking stove top in a pan with olive oil and topping with a Fisher & Weiser cooking sauces, the Roasted Raspberry Chipotle is amazing with tilapia, a close runner up is Pomegranate & Mango Chipotle. So easy just spoon a little on right before the fish is done :)

  9. 9

    thi slooks soo good. will have to try later this week.

  10. 10

    I love tilapia for the same reasons…easy and stink free! Usually I just sprinkle some Cavender’s Greek Seasoning (no salt-sometimes easier than mixing my own seasonings when in a pinch) and saute in a nonstick pan. Great with lemon Greek potatoes (same seasoning with a squirt of lemon before baking) and spinach.

    When I have time I like to saute the tilapia with fresh fruit salsa juice topped with the fruit salsa (papaya, mango, kiwi, strawberry, pineapple, tangerines) over mango couscous (the fruit cools off the jalapeno in the cous cous). If off season I get a jar of the Dole tropical fruit cocktail (the refrigerated kind) and give it a rough chop.

  11. 11

    Looks deeeeelish!

  12. 12

    Yum! Definetly a delish look meal! :D

  13. 13

    I’m in the same boat… 3 finals and I’m free! Good luck with your tests!

  14. 14

    Food looks great.Tilapia is the only fish I will eat because it doesn’t have a fishy taste. Good luck on your exams

  15. 15
    Adventurer says

    Tilapia is the best

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