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Paired with toast and a salad, this easy baked fish makes a healthy weeknight meal.

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  • 2 slices Dempster’s® 100% Whole Grain Ancient Grains with Quinoa Bread
  • 1/4 cup (60 mL) melted butter
  • 2 tbsp (30 mL) chopped fresh parsley
  • 1 tbsp (15 mL) chopped fresh chives
  • 2 tilapia fillets (each 8 oz/250 g), halved
  • Pinch each salt and pepper
  • 1 tbsp (15 mL) Dijon mustard


Preheat oven to 425°F (220°C). In food processor, pulse bread to make coarse crumbs; mix with butter, parsley and chives.

Pat fish dry with paper towel. Place on parchment paper–lined baking sheet; sprinkle with salt and pepper. Brush with mustard; lightly press bread crumb mixture over top.

Bake in top third of oven for 10 to 12 minutes or until fish flakes easily when tested.