February 20, 2014 | 1 minute read

Our Health-e-Recipe for Broiled Tilapia with Mustard and Yogurt Sauce puts fish on your plate as part of National Cancer Prevention Month.

Eating fish is one way to cut back on red meat; AICR recommends eating no more than 18 ounces of red meat a week for lower risk of cancer.

Some fish are high in omega-3 fatty acids, especially salmon, white albacore tuna, trout and sardines. Although tilapia is not up there with the top omega-3 providers, it’s easy on a budget and versatile to many flavors.

This recipe is easy to prepare and has only 200 calories per serving. Yet each serving also contains a generous 34 grams of protein, about one-third the amount recommended daily for strong bones.

The sauce of lemon, mustard, Greek yogurt and chives works well with other kinds of fish, too – such as salmon, perch and flounder. For a guide to making smart seafood choices, visit The Monterey Bay Aquarium Seafood Watch.

Find more delicious cancer-preventive recipes at the AICR Test Kitchen. Subscribe to our weekly Health-e-Recipes.