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- 7 Ingredients or Less
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- Heart Healthy
- Low Calorie
- Low Carb
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1 pkg (8oz/225g) fresh mushrooms
1 shallot, finely chopped
4 green onions, chopped
2 Tbsp (30 mL) chopped fresh parsley
1 tsp (5 mL) chopped fresh thyme
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
3/4 cup (175 mL) dry whole wheat bread crumbs
2 Tbsp (30 mL) canola oil
1 can (14oz/398 mL) low sodium crushed tomatoes
1 Tbsp (15 mL) balsamic vinegar
11/2 lb (750 g) white fish
White fish with herb duxelle
This recipe is an interesting combination of fish with mushrooms, which provide an earthy balance to the dish.
Fat: 8 g
Saturated fat: 1.5 g
Cholesterol: 55 mg
Sodium: 350 mg
Carbohydrates: 17 g
Fibre: 2 g
Protein: 27 g
Preheat oven to 400 ˚F (200 ˚C).
In a food processor, mince mushrooms until finely chopped. In a large, dry saucepan, cook mushrooms over medium heat until the moisture is gone and mushrooms are lightly browned, about 5 minutes.
Remove from heat and add shallots, green onions, parsley, thyme, salt, pepper, bread crumbs and canola oil. Mix well. Set this duxelle mixture aside.
In a lightly oiled 9x13 inch (22x33 cm) baking pan, spread crushed tomatoes. Stir in balsamic vinegar. Place fish fillets on top of tomatoes. Spoon duxelle mixture over fish, covering fillets.
Bake for 15-20 minutes until fish flakes easily with fork and mushroom mixture is lightly browned.
Recipe courtesy of The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo, copyright 2009. Visit www.diabetes.ca for more information.