Tilapia with Herbed Shiitake Sauce
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.Advertisement
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.
4 lean protein, 1 fat, 1/2 starch