Wii Eat Healthy Dinner: Tilapia in Mustard Cream Sauce

This week I’m helping you create a yummy and healthy dinner for you and your family!  I originally pulled this recipe from Cooking Light Magazine in 2005 …and I’ve been using it ever since!  You can use this recipe with Tilapia (my favorite way) or subsitute chicken, orange roughy or another white fish.  You can also use spinach or cherry tomatoes instead of the mushrooms…experiment a little!

This recipe gives you a great cream flavor, without the fat and calories that usually accompany a cream dish.  The strong flavor of the mustard is something I was leary of…but even my kids enjoy this one!

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.

I like to serve this with asparagus or some other bright green veggie…really helps to balance out the color and the flavors.

One serving of this dish is 184 cal; 4.6g fat.  It is 4 Weight Watchers Points.  Served with asparagus adds 1 point.  Add some wild rice and you have an additional 3 points per serving.  You have a very filling, pretty  meal for 8 points!