French Fish Casserole
|Sole fillets/Halibut / haddock fillets||1 Pound|
|Water||1 Cup (16 tbs)|
|Vinegar||1⁄4 Cup (4 tbs) (4 Tablespoons)|
|Carrot||1 Small, sliced|
|Onion||1⁄2 , sliced|
|Canned white sauce||1 Cup (16 tbs)|
|Eggs||2 , beaten|
|For mushroom shrimp sauce|
|Light cream||1⁄4 Cup (4 tbs)|
|Canned chopped mushrooms||4 Ounce (1 Can)|
|Coarsely chopped cooked shrimp||1⁄2 Cup (8 tbs)|
Cover fish with water; add vinegar, parsley, carrot, onion, salt, and pepper, and simmer for 15 minutes, or until fish flakes with a fork.
Pour off stock and strain; reserve for Mushroom Shrimp Sauce.
Break up fish in small pieces, then mix with white sauce and eggs.
Turn mixture into a greased 1-quart casserole; place casserole in baking pan and pour 1/2 inch hot water in bottom of pan.
Bake, uncovered, in moderate oven (350°) for 30 minutes.
Meanwhile, make Mushroom Shrimp Sauce.
Cook fish stock until it is reduced to 1 cup.
Add cream, mushrooms and liquid, and shrimp.
Blend cornstarch with water, add to shrimp mixture, and stirring, cook until sauce is slightly thickened.
Serve over hot casserole.
Makes 4 to 6 servings.
Calories 203 Calories from Fat 76
% Daily Value*
Total Fat 9 g13.2%
Saturated Fat 3.6 g17.9%
Trans Fat 0 g
Cholesterol 153.6 mg51.2%
Sodium 588.1 mg24.5%
Total Carbohydrates 8 g2.7%
Dietary Fiber 0.5 g2%
Sugars 2.9 g
Protein 22 g43.5%
Vitamin A 34.7% Vitamin C 6.1%
Calcium 9.3% Iron 7%
*Based on a 2000 Calorie diet