Simple Pompano En Papillote
|Butter||1 1⁄2 Teaspoon|
|All purpose flour||1 1⁄2 Teaspoon|
|Chicken bouillon||1⁄2 Cup (8 tbs)|
|Shrimps||8 Large, cooked and chopped|
|Chopped cooked crabmeat||1⁄2 Cup (8 tbs)|
Cut parchment paper large enough to enclose 2 fillets of pompano for each serving.
Put 2 fillets on each piece of parchment.
Melt butter and stir in flour.
Gradually stir in bouillon and cook over low heat, stirring constantly, until smooth and thickened.
Season to taste with salt and pepper.
Spoon sauce over fish fillets.
Top with chopped shrimps and crabmeat.
Fold parchment over fish fillets and bake in preheated very hot oven (450°F.) for about 15 minutes, or until paper is puffed and brown.
Calories 273 Calories from Fat 122
% Daily Value*
Total Fat 14 g20.8%
Saturated Fat 5 g25.2%
Trans Fat 0 g
Cholesterol 121.1 mg40.4%
Sodium 484.2 mg20.2%
Total Carbohydrates 2 g0.6%
Dietary Fiber 0.04 g0.16%
Sugars 0.3 g
Protein 34 g67.2%
Vitamin A 4.5% Vitamin C 4.2%
Calcium 5.8% Iron 9.5%
*Based on a 2000 Calorie diet