Tilapia with Herbed Shiitake Sauce

Tilapia with Herbed Shiitake Sauce

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From: Diabetic Living Magazine

These delicious tilapia fillets are topped with an easy herb and mushroom sauce and can be on your table in just 30 minutes. If you have an extra 15 minutes, try our Caramelized Onion Risotto (see associated recipe) which beautifully rounds out this meal. When shopping for fresh tilapia or other fish fillets, look for moist, cleanly cut fillets with a sweet, not fishy, aroma.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 6 fresh or frozen skinless tilapia, pollock, or cod fillets (about 2 pounds total)
  • Cooking spray
  • 2 teaspoons lemon juice
  • ¼ cup fine dry breadcrumbs
  • ¼- ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • 2 teaspoons olive oil
  • 1½ cups shiitake mushrooms, stemmed and thinly sliced
  • 2 tablespoons finely chopped shallots or sweet onion
  • 1 tablespoon all-purpose flour
  • ½ cup dry white wine or reduced-sodium chicken broth
  • ¾ cup reduced-sodium chicken broth
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons chopped fresh thyme or ½ teaspoon dried thyme, crushed
  • Fresh thyme sprigs (optional)
  • Lemon slices (optional)
  • 1 recipe Caramelized Onion Risotto (see associated recipe) (optional)


  • Prep

  • Ready In

  1. Thaw fish, if frozen. Preheat oven to 450°F. Lightly coat a shallow baking pan with cooking spray; set aside. Rinse the fish; pat dry with paper towels. Brush the fish lightly with lemon juice. Place the fish, skinned sides down, in the prepared pan. Combine bread crumbs, pepper, and salt in a small bowl. Sprinkle evenly onto the fish. Coat the fish generously with cooking spray. Measure thickness of the fish.
  2. Bake until the fish flakes easily when tested with a fork. (Allow 4 to 6 minutes per ½-inch thickness of fish.)
  3. Meanwhile, for sauce: heat oil in a large skillet over medium-high heat. Add mushrooms and shallots; cook about 3 minutes or until tender, stirring occasionally. Stir flour into mixture in the skillet. Add white wine; cook and stir until thick and bubbly. Add chicken broth. Bring to boiling; reduce heat. Simmer, uncovered, for 4 minutes, stirring occasionally. Stir in chives, parsley, and thyme.
  4. Serve the sauce over the fish. If desired, garnish with thyme sprigs and lemon slices and serve with Caramelized Onion Risotto.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 220 calories; 4 g fat(1 g sat); 1 g fiber; 11 g carbohydrates; 32 g protein; 43 mcg folate; 75 mg cholesterol; 1 g sugars; 128 IU vitamin A; 3 mg vitamin C; 31 mg calcium; 1 mg iron; 369 mg sodium; 521 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 4 lean protein, 1 fat, ½ starch

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