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Roasted Tilapia with Mustard Sauce

Fresh Tilapia, seasoned and baked in a creamy multi-grain mustard sauce, filled with capers and shallots.  You will not believe the amount of flavor that comes from just a few simple ingredients

Course Dinner
Cuisine American
Keyword Mustard Roasted Tilapia, Tilapia
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 796 kcal



  • 4 8-ounce tilapia fillets
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon black pepper

Mustard Sauce

  • 8 ounces sour cream
  • 3 tablespoons Dijon mustard
  • 1 tablespoon whole-grain mustard
  • 2 tablespoons minced shallots
  • 2 teaspoons capers, drained
  • 1 teaspoon salt
  • 1/2 teaspoon pepper


  1. Preheat the oven to 425 °F.
  2. Line a sheet pan with parchment paper. Place the fish fillets skin side down and season with salt and pepper.
  3. For the mustard sauce, combine the sour cream, dijon mustard, whole-grain mustard, shallots, capers, salt, and pepper in a small bowl.
  4. Spoon the mustard sauce onto the fish until it is completely covered.
  5. Bake for 10-15 minutes. (The fish should easily flake when it is done.)
  6. Serve immediately.