New Orleans Pompano
|Unsalted butter/Unsalted margarine||4 Teaspoon|
|Green onions/Shallots||2 , minced to make 1/4 cup|
|Fresh mushrooms||8 Ounce, sliced to make 3 cups|
|White wine/Fish stock||1⁄3 Cup (5.33 tbs)|
|All purpose flour||3 Tablespoon|
|1% low fat milk||1 1⁄8 Cup (18 tbs)|
|Salt||1⁄8 Teaspoon (Or According To Taste)|
|Black pepper||1⁄8 Teaspoon (Or According To Taste)|
|Hot pepper sauce||1⁄8 Teaspoon|
|Large shrimp||8 Ounce, thawed if frozen, peeled and deveined with tails (About 10 In Number)|
|Pompano fillets/Other white fish fillets||12 Ounce, skinned (2 Pieces, 6 Ounce Each)|
|Chives sprig||8 (About 6 Inches Long)|
1. In a 12-inch nonstick skillet, melt 2 teaspoons of the butter over moderate heat. Add the shallots and saute for 5 minutes or until tender. Stir in the mushrooms and wine; saute 4 minutes more or until only 3 tablespoons of liquid remain.
2. Add the flour and cook until bubbly, then whisk in 1 cup of the milk, paprika, salt, and pepper. Cook, stirring occasionally, for 3 minutes or until thickened. Stir in the remaining 2 tablespoons of milk, the hot pepper sauce, and shrimp and cook, uncovered, 3 minutes more or just until the shrimp turns opaque; remove from the heat.
3. Preheat the oven to 450°F. Grease two 12-x 18-mch pieces of parchment paper or aluminum foil with the remaining 2 teaspoons of butter. Place one fillet parallel to the narrow edge of each piece of foil about 3 inches from the edge; top with 1/2 of the sauce and the shrimp, and 4 chives.
4. Bring the foil over each fillet, then seal the edges tightly and place on a baking sheet. Bake for 12 to 15 minutes or until puffed. Place a packet on each plate, cut a "X" slit, and carefully open, standing away from the steam. Serve with Long Island Potatoes.
Calories 672 Calories from Fat 252
% Daily Value*
Total Fat 28 g43.4%
Saturated Fat 12.4 g62%
Trans Fat 0 g
Cholesterol 285.3 mg95.1%
Sodium 465.8 mg19.4%
Total Carbohydrates 31 g10.4%
Dietary Fiber 2.7 g10.7%
Sugars 9.4 g
Protein 65 g130.6%
Vitamin A 41% Vitamin C 25.6%
Calcium 27.8% Iron 33.9%
*Based on a 2000 Calorie diet