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Individual Baked Fillets

Diet.Chef's picture
Ingredients
  Turbot fillets/Sole/haddock/halibut fillets 1 Pound
  Butter/Margarine 1 Tablespoon
  Canned mushroom stems and pieces 4 Ounce, drained (1/2 Cup)
  Finely chopped green onions 1⁄4 Cup (4 tbs)
  Minced parsley/1 teaspoon parsley flakes 1 Tablespoon
  Salt 1 Teaspoon
  Monosodium glutamate 1⁄4 Teaspoon
  Pepper 1⁄8 Teaspoon
  Lemon peel 1 Teaspoon
  Flour 2 Tablespoon
  Skim milk 1 Cup (16 tbs)
  Paprika 1 Dash
Directions

Melt butter in fry pan; saute mushrooms and onions 5 to 10 minutes until moisture is cooked away.
Blend in parsley, salt, MSG, pepper, lemon peel and flour.
Add milk; cook over medium heat, stirring constantly, until mixture thickens.
Cut foil into six 18 x 9 inch pieces.
Divide half of the mushroom mixture into 6 portions, spooning one portion onto center of each piece of foil.
Place fish on sauce; top with remaining sauce.
Bring edges of foil together, seal top and ends with double folds.
Place seam-side up on cookie sheet or shallow baking pan.
Bake at 400° for 30 to 40 minutes until fish flakes.
Serve immediately.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
French
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Gourmet
Preparation Time: 
10 Minutes
Cook Time: 
40 Minutes
Ready In: 
50 Minutes
Servings: 
6

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Average: 4.3 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 128 Calories from Fat 39

% Daily Value*

Total Fat 4 g6.8%

Saturated Fat 1.9 g9.5%

Trans Fat 0 g

Cholesterol 42.4 mg14.1%

Sodium 585.9 mg24.4%

Total Carbohydrates 7 g2.3%

Dietary Fiber 0.59 g2.4%

Sugars 2.1 g

Protein 15 g29.2%

Vitamin A 9% Vitamin C 12.4%

Calcium 6.9% Iron 4.2%

*Based on a 2000 Calorie diet

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Individual Baked Fillets Recipe