Individual Baked Fillets
|Turbot fillets/Sole/haddock/halibut fillets||1 Pound|
|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|
|Monosodium glutamate||1⁄4 Teaspoon|
|Lemon peel||1 Teaspoon|
|Skim milk||1 Cup (16 tbs)|
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.
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