Fish in a Pouch with Mushroom Sauce

Course Main Dishes
Prep. Time 15 mins
Cooking Time 20 - 25 mins
Yields 4 servings

1/3 milk product serving(s) per person

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

3 tbsp (45 ml) butter

8 oz (250 g) mushrooms, thinly sliced

2 green onions, finely chopped

1/4 tsp (1 ml) thyme

2 tbsp (30 ml) lemon juice

2 tbsp (30 ml) dry sherry

3 tbsp (45 ml) all-purpose flour

1 1/2 cups (375 ml) milk

1 tbsp (15 ml) chopped parsley

Salt

Freshly ground pepper

1 1/2 lb (750 g) white fish fillets, fresh or thawed

Instructions

Preheat oven to 450 °F (230 °C).

Melt butter in a small saucepan; add mushrooms, green onions, thyme, lemon juice and sherry. Simmer, covered, 5 min; remove lid; cook a little longer for liquid to reduce.

Stir in flour; cook 2 min. Remove from heat; whisk in milk. Return to heat and bring to a boil, stirring constantly; cook until very thick. Stir in parsley; season to taste.

Lightly butter 6 pieces of foil or parchment paper. Place fish fillets on foil or parchment, season with a little salt and pepper and cover with sauce. Wrap securely and bake in oven about 10 to 15 min or until fish flakes when tested.

Pouches may be individually served or the fish may be removed from packages and arranged on a serving platter.

View the comments for this recipe and share one of your own!

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca

Nutritional Info

Per serving

Energy: 234 Calories
Protein: 41 g
Carbohydrate: 12 g
Fat: 12 g
Fibre: 1 g
Sodium: 237 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 14 % / 159 mg
Vitamin B12: 166 %
Selenium: 144 %
Vitamin D: 116 %
Phosphorus: 45 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca

Be the first to leave a comment.