Tilapia in Mustard Cream Sauce

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

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Nutritional Information

Amount per serving
  • Calories: 184
  • Calories from fat: 22%
  • Fat: 4.6g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.4g
  • Protein: 32.7g
  • Carbohydrate: 1.2g
  • Fiber: 0.6g
  • Cholesterol: 134mg
  • Iron: 2.2mg
  • Sodium: 536mg
  • Calcium: 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

  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.
  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.
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