Adapted from recipe found on

"Orange roughy or chicken can be used instead of tilapia, and tomatoes or spinach can be substituted for mushrooms." -Alix McLearen, Wesley Chapel, FL

  • 4 (6-ounce) tilapia fillets
  • 1/2 teaspoon chopped fresh thyme
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • cooking spray
  • 3/4 cup fat-free, less-sodium chicken broth
  • 4 ounce mushrooms, thinly sliced
  • 1⁄4 cup whipping cream
  • 2 tablespoons Dijon mustard

Sprinkle sh with thyme, pepper, and salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 1 minute on each side. Add broth, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add mushrooms; cook, uncovered, 1 minute or until mushrooms are tender. Remove fish from pan; keep warm.

Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.