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.

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Ingredients
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6 1/2- to 3/4-inch-thickfresh or frozen skinless tilapia, pollock, or cod fillets (about 2 pounds total)see savings

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Nonstick cooking spraysee savings

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2 teaspoonslemon juicesee savings

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1/4 cupfine dry bread crumbssee savings

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1/4 to 1/2 teaspoonground black peppersee savings

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1/4 teaspoonsaltsee savings

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2 teaspoonsolive oilsee savings

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1 1/2 cupsshiitake mushrooms, stemmed and thinly slicedsee savings

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2 tablespoonsfinely chopped shallots or sweet onionsee savings

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1 tablespoonall-purpose floursee savings

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1/2 cupdry white wine or reduced-sodium chicken brothsee savings

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3/4 cupreduced-sodium chicken brothsee savings

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1 tablespoonsnipped fresh chivessee savings

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1 tablespoonsnipped fresh parsleysee savings

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2 teaspoonssnipped fresh thyme or 1/2 teaspoon dried thyme, crushedsee savings

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Fresh thyme sprigs (optional)see savings

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Lemon slices (optional)see savings

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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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