RECIPE: Fish FiIlets With Mushroom Sauce

INGREDIENTS

• 2 packs of 400 g frozen ground fillet (High Liner)
• 2 cans of 284 ml cream of mushroom soup without added salt
• 568 ml 2% milk
• 2 teaspoons dried parsley
• 2 teaspoons dried oregano
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1/2 teaspoon of pepper
• 1/4 tsp salt
• 1/4 teaspoon crushed peppers

STEPS

1. Preheat the oven to 400*F.
2. Place the frozen ground fillets in a baking dish.
3. In a bowl, mix all the other ingredients with a whisk until smooth. Adjust the seasoning if necessary.
4. Spoon the sauce over the fish and bake for 45 minutes. Serve with rice and your favorite vegetables.

NUTRITIONNAL VALUES

• Calories: 200 calories
• Protein: 27g
• Carbohydrates: 8g
• Fat: 7g

+ ¾ cup of long grain wild rice & 1 cup of vegetables

• Calories: 500kcal
• Protein: 35g
• Carbohydrates: 64g
• Fat: 9g

TIPS

• Fish can also be cooked when thawed for about 35 minutes at the same temperature or until it flakes with a fork in the hot sauce.
• In order to calculate the milk, you can use cans of cream of mushroom soup once emptied of their contents (2x284ml=568ml).

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