Recipe from the American Heart Association
Prep: 5 min/Total Time: 15 min/Makes: 4 servings; 3oz fish and 2 Tbsp. sauce per serving
4 tilapia or other mild, thin fish fillets (about 4oz. each)
½ tsp. paprika
½ tsp. pepper (coarsely ground preferred)
1/8 tsp. salt
1 tsp. canola or corn oil
¼ cup fat-free evaporated milk
2 Tbsp. fat-free or light mayonnaise
2 Tbsp. fat-free or light sour cream
1 tsp. prepared mustard
¼ tsp. dried tarragon, crumbled
¼ tsp. salt
2 Tbsp. fresh lime juice
Rinse the fish and pat dry with paper towels. On a plate, stir together the paprika, pepper, and 1/8 teaspoon salt. Coat both sides of the fish with the mixture. Heat the oil in a large nonstick skillet over medium-high heat, swirling to coat the bottom. Cook the fish for 3 minutes on each side, or until it flakes easily when tested with a fork. Remove the skillet from the heat, leaving the fish in the skillet. Meanwhile, in a small microwaveable bowl, stir together the reaming ingredients except the lime juice. Microwave on 100% power (high) for 30-40 seconds, or until warm; do not let the mixture come to a boil. To serve, spoon lime juice over the fish in the skillet. Spoon the sauce onto the plates. Place the fish on the sauce.
Nutrients per Serving: Calories 150, Total Fat 3.5g, Saturated Fat 1.0g, Polyunsaturated Fat 1.0g, Monounsaturated Fat 1.5g, Cholesterol 59mg, Sodium 379mg, Carbohydrates 5g, Sugars 3 g, Fiber 0g, Protein 25g
Dietary Exchanges: ½ other carbohydrate, 3 very lean meat
