Tilapia in Mustard Cream Sauce
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. Makes 4
servings.
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
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" Do everything without complaining or arguing, so that you may become
blameless and pure,
children of God without fault in a crooked and depraved generation,
in which you shine like stars in the universe.
-- Philippians 2:14-15"
~Be Blessed, Sugar
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