Tilapia in Mustard Cream Sauce

Tilapia in Mustard Cream Sauce Recipe
Photo: Jan Smith
"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)

Recipe from

Cooking Light

Nutritional Information

Calories 184
Caloriesfromfat 22 %
Fat 4.6 g
Satfat 2.1 g
Monofat 1 g
Polyfat 0.4 g
Protein 32.7 g
Carbohydrate 1.2 g
Fiber 0.6 g
Cholesterol 134 mg
Iron 2.2 mg
Sodium 536 mg
Calcium 40 mg

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.

Alix McLearen,

Cooking Light

June 2005
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