Tilapia with Herbed Shiitake Sauce
Recipe from Diabetic Living

When shopping for fresh tilapia or other fish fillets, look for moist, cleanly cut fillets with a sweet, not fishy, aroma.


Tilapia with Herbed Shiitake Sauce

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Ingredients
  • 6 1/2- to 3/4-inch-thick
    fresh or frozen skinless tilapia, pollock, or cod fillets (about 2 pounds total)
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  •  
    Nonstick cooking spray
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  • 2 teaspoons
    lemon juice
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  • 1/4 cup
    fine dry bread crumbs
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  • 1/4 to 1/2 teaspoon
    ground black pepper
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  • 1/4 teaspoon
    salt
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  • 2 teaspoons
    olive oil
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  • 1 1/2 cups
    shiitake mushrooms, stemmed and thinly sliced
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  • 2 tablespoons
    finely chopped shallots or sweet onion
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  • 1 tablespoon
    all-purpose flour
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  • 1/2 cup
    dry white wine or reduced-sodium chicken broth
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  • 3/4 cup
    reduced-sodium chicken broth
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  • 1 tablespoon
    snipped fresh chives
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  • 1 tablespoon
    snipped fresh parsley
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  • 2 teaspoons
    snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
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  •  
    Fresh thyme sprigs (optional)
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  •  
    Lemon slices (optional)
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Directions
1.
Thaw fish, if frozen. Preheat oven to 450 degrees F. Lightly coat a shallow baking pan with nonstick cooking spray; set aside. Rinse fish; pat dry with paper towels. Brush fish lightly with lemon juice. Place fish, skinned sides down, in prepared pan. In a small bowl, combine bread crumbs, pepper, and salt. Sprinkle evenly onto fish. Coat fish generously with nonstick cooking spray. Measure thickness of fish.
2.
Bake until fish flakes easily when tested with a fork. (Allow 4 to 6 minutes per 1/2-inch thickness of fish.)
3.
Meanwhile, for sauce: In a large skillet, heat oil over medium-high heat. Add mushrooms and shallots; cook about 3 minutes or until tender, stirring occasionally. Stir flour into mixture in skillet. Add white wine; cook and stir until thickened and bubbly. Add chicken broth. Bring to boiling; reduce heat. Simmer, uncovered, for 4 minutes, stirring occasionally. Stir in chives, parsley, and snipped or dried thyme.
4.
Serve sauce over fish. If desired, garnish with thyme sprigs and lemon slices. Makes 6 servings.

Nutrition information
Per serving: Calories 220, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 75 mg, Sodium 369 mg, Carbohydrate 11 g, Fiber 1 g, Protein 32 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch .5, Fat 1. Percent Daily Values are based on a 2,000 calorie diet
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