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. Source: Diabetic Living Magazine

Diabetic Living Magazine
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Ingredients

Associated Recipes

Directions

  • Thaw fish, if frozen. Preheat oven to 450 degrees 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.

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  • Bake until the fish flakes easily when tested with a fork. (Allow 4 to 6 minutes per 1/2-inch thickness of fish.)

  • 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.

  • Serve the sauce over the fish. If desired, garnish with thyme sprigs and lemon slices and serve with Caramelized Onion Risotto.

Nutrition Facts

220 calories; 4.3 g total fat; 1.1 g saturated fat; 75 mg cholesterol; 369 mg sodium. 521 mg potassium; 11 g carbohydrates; 1.1 g fiber; 1 g sugar; 32.1 g protein; 128 IU vitamin a iu; 3 mg vitamin c; 43 mcg folate; 31 mg calcium; 1 mg iron; 48 mg magnesium;