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Tilapia in Mustard Cream Sauce

Photo: Jan Smith
Yield 4 servings (serving size: 1 fillet and 1/4 cup sauce)
"Orange roughy or chicken can be used instead of tilapia, and tomatoes or spinach can be substituted for mushrooms." -Alix McLearen, Wesley Chapel, FL

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

Nutrition 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

How to Make It

  1. 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.

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  2. Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.