Baked Fish With Mushroom Crust
|Olive oil||1 Tablespoon|
|Onion||1 , finely chopped|
|Garlic||2 Clove (10 gm), finely chopped|
|Mushrooms||1 Pound, finely chopped|
|Water/Homemade chicken stock / brandy||2 Tablespoon|
|Chopped parsley||1 Tablespoon|
|Chopped tarragon/0.5 teaspoon or 2 milliliter dried tarragon||1 Tablespoon|
|Whole wheat breadcrumbs||1⁄2 Cup (8 tbs)|
|Sole fillets||500 Gram (About 0.5 Inch Or 1 Cm Thick, Skin Removed)|
Heat oil in large non-stick skillet.
Add onion and garlic and cook gently until tender but not brown.
Add mushrooms and cook until all liquid has evaporated and mixture is almost dry.
Add brandy, parsley, tarragon, salt, pepper and breadcrumbs.
(Add a little water if mixture is so dry that it won't hold together.) Pat fish dry and arrange on baking sheet lined with parchment paper.
Top fish with mushroom mixture and pat down to cover each piece offish.
Bake in preheated 425Â°F/220Â°C oven for 10 minutes.
Topping should be slightly crusty.
If not, grill under hot broiler for about 3 minutes, or until brown.
Calories 228 Calories from Fat 54
% Daily Value*
Total Fat 6 g9.5%
Saturated Fat 1 g5.1%
Trans Fat 0 g
Cholesterol 60 mg20%
Sodium 366.9 mg15.3%
Total Carbohydrates 15 g5.1%
Dietary Fiber 2.9 g11.7%
Sugars 3.4 g
Protein 30 g59.4%
Vitamin A 10.3% Vitamin C 24.5%
Calcium 8.6% Iron 14.4%
*Based on a 2000 Calorie diet