Tilapia with a Mustard-Rosemary Sauce and Broiled Squash

Healthy meets delicious. Heyo. It’s summer time aka the second time of the year when everyone starts to hit the gym a little bit harder and diets start to become the fad again in order to look good at the beach.  Yeah, you know you’re doing it too.  Well, I refuse to sacrifice flavor for a diet, so I am on a mission to make delicious things that are good for you too. You down? Good.  Additionally, I am looking to expand my gluten-free cooking adventures this summer, so it is like two-in-one, right?

This meal was simple, quick and super filling.  It definitely appeals to the Pescatarian in all of us, and if you are on a low-carb diet, just omit the honey in the sauce and you’ll be good to go.  I added the honey because the sauce was a little bit too tangy for me, and I think it added the perfect balance.

Additionally, if you are desperate for some carbs in this meal, I think a baked potato would be a great side or also maybe some long grain brown rice (both are filled with tons of fiber which is super good for you).


Two fillets of Tilapia

4 medium cloves garlic, minced

½ teaspoon salt

½ teaspoon dried rosemary leaves

1 tablespoon Dijon mustard

¼ cup mayonnaise

1 teaspoon of honey

3 tablespoons of olive oil

Juice of half a lemon

Salt and Pepper to taste (for squash)

1 green zucchini, sliced lengthwise

1 yellow squash, sliced lengthwise


1) Preheat broiler to Hi.  Move upper rack to the upper third of the oven. Line a baking sheet with aluminum foil.

2) In a small bowl, mix together: HALF of your minced garlic along with your salt, rosemary, mustard, honey and mayonnaise.

3) Coat fish with sauce on both sides.

4) Place in broiler for 4-5 minutes until browned.

5) Meanwhile, in a medium size boil, toss zucchini extensively in olive oil, the rest of your minced garlic, salt, pepper, and lemon juice.

6) Remove the fish from the oven and place the zucchini on the baking sheet along with the fish.

7) Turn your broiler down to low and cook zucchini and fish for another 4-5 minutes.

8) Remove from oven.

9) Share and Enjoy!


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