Bridget's Spicy Tilapia and Mushroom Sauce (serve over Mashed Cauliflower)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
For Sauce:2 1/2 Cups of diced Mushrooms1 Cup of diced Onions2 Tablespoon of Butter (or butter subtitute)1/2 C of White Wine (or Dry Champagne..not sweet)1/2 C of Skim Milk2 Teaspoons of flour1 Teaspoon of Garlic Powder1/2 Teaspoon of Cayenne PepperSalt and pepper to tasteFor Tilapia:4 Tilapia Filets (approx 16 oz)Creole or Blackening Seasoning (remove for low sodium diets)
Mushroom Sauce: Melt butter in a large saute pan. Saute mushrooms and onions for about 3 minutes.
Mix flour in cold skim milk. This thicken (for sauces that ask for a heavy cream it is a great alternative. Add more flour if you want it very thick).
Stir in wine and skim milk mixture. Stir. Season with garlic powder and cayenne. Stir until sauce thickens slightly. Add salt and pepper to taste.
Keep warm until ready to serve.
Tilapia: Heat grill to medium. (I use a George Foreman).
Rinse and dry fillets and then rub with Cajun or jerk seasoning. Grill tilapia for 3 to 4 minutes on each side. Remove from heat.
Not included in calorie count is the Mashed Cauliflower and entree presentation listed below:
Plate entree by spooning mashed Cauliflower (or side of choice) on center of plate. Lay tilapia on top of Cauliflower. Lay the fish on top of cauliflower. Top with mushroom scallion sauce and serve immediately.
Serving Size: Makes 1 Filet per person. Sauce is 3/4 C per serving
Mix flour in cold skim milk. This thicken (for sauces that ask for a heavy cream it is a great alternative. Add more flour if you want it very thick).
Stir in wine and skim milk mixture. Stir. Season with garlic powder and cayenne. Stir until sauce thickens slightly. Add salt and pepper to taste.
Keep warm until ready to serve.
Tilapia: Heat grill to medium. (I use a George Foreman).
Rinse and dry fillets and then rub with Cajun or jerk seasoning. Grill tilapia for 3 to 4 minutes on each side. Remove from heat.
Not included in calorie count is the Mashed Cauliflower and entree presentation listed below:
Plate entree by spooning mashed Cauliflower (or side of choice) on center of plate. Lay tilapia on top of Cauliflower. Lay the fish on top of cauliflower. Top with mushroom scallion sauce and serve immediately.
Serving Size: Makes 1 Filet per person. Sauce is 3/4 C per serving
Nutritional Info Amount Per Serving
- Calories: 231.7
- Total Fat: 7.9 g
- Cholesterol: 70.9 mg
- Sodium: 430.3 mg
- Total Carbs: 10.5 g
- Dietary Fiber: 1.4 g
- Protein: 26.1 g
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