White Fish with Herb Duxelle
This recipe is an interesting combination of fish with mushrooms, which provide an earthy balance to the dish.
Makes 6 servings
Cooking time: n/a
Ingredients
- 1 pkg (8oz/225g) fresh mushrooms
- 1 shallot, finely chopped
- 4 green onions, chopped
- 2 Tbsp (30 mL) chopped fresh parsley
- 1 tsp (5 mL) chopped fresh thyme
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 3/4 cup (175 mL) dry whole wheat bread crumbs
- 2 Tbsp (30 mL) canola oil
- 1 can (14oz/398 mL) low sodium crushed tomatoes
- 1 Tbsp (15 mL) balsamic vinegar
- 11/2 lb (750 g) white fish
Instructions
- Preheat oven to 400 ˚F (200 ˚C).
- In a food processor, mince mushrooms until finely chopped. In a large, dry saucepan, cook mushrooms over medium heat until the moisture is gone and mushrooms are lightly browned, about 5 minutes.
- Remove from heat and add shallots, green onions, parsley, thyme, salt, pepper, bread crumbs and canola oil. Mix well. Set this duxelle mixture aside.
- In a lightly oiled 9x13 inch (22x33 cm) baking pan, spread crushed tomatoes. Stir in balsamic vinegar. Place fish fillets on top of tomatoes. Spoon duxelle mixture over fish, covering fillets.
- Bake for 15-20 minutes until fish flakes easily with fork and mushroom mixture is lightly browned.
Notes
Choices: 1 carbohydrate; 3 meat and alternatives
Nutritional Information
Per Serving
Calories | 240 |
Total Fat | 8 g |
Saturated Fat | 1.5 g |
Cholesterol | 55 mg |
Sodium | 350 mg |
Carbohydrates | 17 g |
Fiber | 2 g |
Protein | 27 g |
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