Day 16: Orange Roughy in Dijon Cream Sauce with Roasted Asparagus

I'm a little behind on blogging. Last Thursday night as promised, I was back to cooking again. Since I had not made a fish dish yet this month, I decided I would try something new. This recipe is from Cooking Light magazine (June 2005). It was extremely easy but everything cooked so fast, you really have to man the stove. Also, each serving is less than 200 calories, but you would never know it by the taste and rich flavor.

Grocery List:

• 1 to 2 lbs. of light white fish (orange roughy, tilapia, red snapper, etc.) - plan on 6 oz. of fish per person
• 1/2 tsp chopped fresh thyme
• 3/4 cup fat-free, low-sodium chicken broth
• 1 container sliced baby Bella mushrooms
• 2 tbsp whipping cream
• 2 tbsp Dijon mustard
• 1 bundle of asparagus

Probably already have in your pantry/fridge:

• Nonstick cooking spray
• Extra virgin olive oil
• Balsamic vinegar
• Kosher salt
• Fresh ground pepper

Orange Roughy in Dijon Cream Sauce

• Sprinkle fish with 1/2 tsp fresh chopped thyme, fresh ground pepper and Kosher salt.
• Coat large skillet with nonstick cooking spray and heat over medium-high heat.
• Add fish. Cook 1 minute on each side.
• Add 3/4 cup chicken 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; place on a plate and cover with foil to keep warm.
• Add 2 tsp of cream, and 2 tsp of Dijon mustard to pan.
• Stir with a whisk until well combined.
• Cook 1 minute or until thoroughly heated.
• Serve sauce over fish.

HS note: If you buy the pre-sliced mushrooms, you'll need to slice them again -- maybe once, maybe twice. This recipe is best if mushrooms are very thin and delicate. You can also substitute chicken in this recipe instead of fish.

I served this with roasted asparagus and out-of-the-box mushroom risotto.

Roasted Asparagus

• Preheat oven to 400 degrees.
• Wash asparagus.
• Snap or cut woody ends off asparagus and place in baking dish.
• Drizzle with Balsamic vinegar and Extra Virgin Olive Oil.
• Sprinkle with Kosher salt and fresh ground pepper.
• Bake for 20 minutes.