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

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

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.

Nutritional Information

Calories:

184 (22% from fat)

Fat:

4.6g (sat 2.1g,mono 1g,poly 0.4g)

Protein:

32.7g

Carbohydrate:

1.2g

Fiber:

0.6g

Cholesterol:

134mg

Iron:

2.2mg

Sodium:

536mg

Calcium:

40mg