- "Orange roughy or chicken can be used instead of tilapia, and
tomatoes or spinach can be substituted for mushrooms." -Alix McLearen,
Wesley Chapel, FL
- Yield: 4 servings (serving size: 1 fillet and 1/4 cup sauce)
 |
| Photo: Jan Smith |
Nutritional Information
| Calories per serving: | 184 |
|---|---|
| Calories from fat: | 22% |
| Fat per serving: | 4.6g |
| Saturated fat per serving: | 2.1g |
| Monounsaturated fat per serving: | 1g |
| Polyunsaturated fat per serving: | 0.4g |
| Protein per serving: | 32.7g |
| Carbohydrates per serving: | 1.2g |
| Fiber per serving: | 0.6g |
| Cholesterol per serving: | 134mg |
| Iron per serving: | 2.2mg |
| Sodium per serving: | 536mg |
| Calcium per serving: | 40mg |
Ingredients
- 4 (6-ounce) tilapia fillets
- 1/2 teaspoon chopped fresh thyme
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
- Cooking spray
- 3/4 cup fat-free, less-sodium chicken broth
- 1 ounce portobello mushrooms, thinly sliced
- 2 tablespoons whipping cream
- 2 tablespoons Dijon mustard
Preparation
Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick
skillet over medium-high heat. Coat pan with cooking spray. Add fish;
cook 1 minute on each side. Add broth, and bring to a boil. Cover,
reduce heat, and simmer 5 minutes. Add mushrooms; cook, uncovered, 1
minute or until mushrooms are tender. Remove fish from pan; keep warm.
Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.
Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.
