Tilapia in Mustard Cream Sauce

[jjg]

Tilapia in Mustard Cream 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

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

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.

Yield: 4 servings (serving size: 1 fillet and 1/4 cup sauce)

NUTRITION PER SERVING
CALORIES 184(22% from fat);
FAT 4.6g (sat 2.1g,mono 1g,poly 0.4g); PROTEIN 32.7g;
CHOLESTEROL 134mg; CALCIUM 40mg; SODIUM 536mg; FIBER 0.6g; IRON 2.2mg; CARBOHYDRATE 1.2g

Alix McLearen
Cooking Light, JUNE 2005