Mustard is a thick paste with a sharp taste. It is made from the seeds of a mustard plant. The seeds are grounded and mixed with water and some other liquid, often vinegar. Flavourings and spices are also added. There are several types of mustard plants to choose among, such as Sinapis hirta (white or yellow mustard), Brassica juncea (brown or Indian mustard) and Brassica nigra (black mustard).

INGREDIENTS

• Cooking spray
• 4 (4-6 ounce) fresh tilapia fillets
• 2 teaspoons of spicy brown mustard
• 2 teaspoons of Worcestershire sauce
• 2 teaspoons of grated Parmesan cheese
• 1 teaspoon of lemon juice
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of dried oregano
• 2 teaspoons of fine Italian bread crumbs

DIRECTIONS

1. Preheat the oven to 375 degrees F (190 degrees C).
2. Coat a glass baking dish with cooking spray.
3. Place the tilapia fillets in the baking dish and bake them in the preheated oven for 10 minutes.
4. While the fish is in the oven, stir together spicy brown mustard, Worcestershire sauce, Parmesan cheese, lemon juice, garlic powder and oregano in a bowl.  
5. Take out the fish from the oven and spread the mustard paste over the fillets.
6. Sprinkle the fillets with Italian bread crumbs.
7. Return the dish to the oven where it should be baked until the topping becomes golden. This will normally take around 5 minutes