Tilapia with Herbed Shiitake Sauce
When shopping for fresh tilapia or other fish fillets, look for moist, cleanly cut fillets with a sweet, not fishy, aroma.
Ingredients
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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)
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
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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