Tilapia Recipe

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Tilapia with Mushroom Sauce

  • Prep Time: 15 minutes
  • Total Time: 20 minutes
  • Serves: 4


Ingredients
  • 8 ounces mushrooms, medium, fresh
  • 1/4 teaspoon salt
  • 1 1/2 pounds tilapia filets
  • 1 tablespoon margarine, canola-based, trans-fat free
  • 1/8 teaspoon black pepper
  • 6 fluid ounces chicken broth, fat-free, low-sodium
  • 2 fluid ounces milk, fat-free
  • 1 teaspoon cornstarch
Preparation:
  • Wash and slice mushrooms. Rinse fish; pat dry with paper towels. Sprinkle 1/8 teaspoon of salt over fish.
  • Melt 1-1/2 teaspoons of margarine in a large, non-stick skillet over medium-high heat. Add fish and saute´ 4 minutes on each side, or until fish flakes easily with a fork. Remove fish from skillet and keep warm.
  • Melt remaining 1-1/2 teaspoons of margarine in skillet. Add remaining 1/8 teaspoon of salt, mushroom slices and pepper; saute´ for 4 minutes or until golden.
  • Combine chicken stock, milk and cornstarch and stir with a whisk. Add stock mixture to skillet and bring to a boil, stirring constantly.
  • Reduce heat to medium and cook 1 minute. Spoon sauce over fish to serve. Serve with brown and wild rice pilaf and steamed asparagus, if desired.
 
Diet Exchange
Other Carbohydrates0.0
Very Lean Meat 4.0
Fat0.5
Milk0.0
Vegetable0.5
Fruit0.0
Lean Meat0.0
Bread/Starch0.0
Nutrition Information
Amount Per Serving
Calories 190
Calories from Fat35
Total Fat4g
Saturated Fat1g
Cholesterol75mg
Sodium300mg
Total Carbohydrate4g
Dietary Fiber0g
Sugars2g
Protein33g
Vitamin A4%
Vitamin C4%
Calcium4%
Iron4%