Tilapia with Mustard Sauce

This is a really low carb meal. The recipe called for catfish, but I prefer tilapia.  We actually ate this two nights in a row - once with catfish and the next with tilapia. But this made a lot of sauce, and so we got two dinners out of it.

From Idiot's Guide to Low Carb Meals

Grilled Catfish (or tilapia) with Mustard Sauce


1/4 cup chopped onion
2 Tbsp butter
1 Tbsp wheat flour
1/4 tsp dry mustard
1.5 cups milk
1.25 cups shredded mild cheddar cheese
.75 cup white wine
1 Tbsp green onion tops
1/2 tsp salt
1/4 tsp white pepper
10 (5-oz) catfish (or tilapia) fillets

Meanwhile heat oven to 400 degrees.

In a large skillet, saute onion in butter until translucent.  Stir in flour and dry mustard. Cook for 1 minute, stirring constantly. Continue constant stirring as you add milk and cook until thickened.  Add cheese and cook until cheese melts.  Add wine, green onion tops, salt, and white pepper; mix well.

Meanwhile, bake fish for 10-12 minutes or until fish flakes easily. Serve with sauce.

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Colorful Broccoli


1.5 lb broccoli, cut into florets
2 carrots sliced
1 Tbsp butter
1 small onion, thinly sliced
1/2 tsp minced garlic
1/2 cup water
1 tsp dried basil
1/8 tsp cayenne (or to taste)
2 Tbsp grated parmesan cheese

Steam broccoli and carrots until tender (frozen broccoli works fine here).

In a heavy skillet, heat butter. Saute onion and garlic. Add 2 Tbsp water and cook until onion is soft, about 2 minuets. Add basil, cayenne, and remaining water and cook about 2 minutes.  Add steamed broccoli and carrots.  Heat thoroughly.  Remove to a serving dish. Sprinkle with parmesan and serve immediately.