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RECIPE: Fish FiIlets With Mushroom Sauce

RECIPE: Fish FiIlets With Mushroom Sauce

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Santé

6 servings – Preparation time: 5 minutes – Cooking time: 45 minutes

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).

 

Joanie Séguin, Dt. P.

Nutristionnist at AXiO Sport Medicine Clinic

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