from-cookinglight

Tilapia in Mustard Cream Sauce

Tilapia in Mustard Cream Sauce Photo: Jan Smith

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.



    "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)

Nutritional Information

Calories per serving: 184
Caloriesfromfat per serving: 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
Carbohydrate 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