Healthy Recipe: Fillets of Fish with Mushroom Filling

Submitted By Helen Chin Lui of Healing Place Medfield 

This is a very yummy dish to make for yourself and your family. It is light and incredibly tasty. 

Time to prepare: 60.
Bake time 15 minutes.
Serves 4 people

1 3/4 pound of white flat fish filet (sole, flounder, etc)
1c up of white wine (drinking wine)
1 small bottle of clam juice or fish 1 cup of fish broth
salt and pepper to taste

Mushroom Filling
1 pound of finely chopped white button mushroom
2 tablespoon of chopped shallots
2 teaspoon chopped fresh parsley

Sauteed mushrooms and chopped shallots (reserve a tablespoon of shallot)  in a little butter and olive oil. Cooked until liquids have  evaporated. Let aside to cool for about 15 minutes.
In a butter, large casserole dish, fold fish in half, shiny side facing up and lay each fillet next to each other. Once mushroom is cooled, place a tablespoon of the mixture in the folded fillet. Sprinkle remaining shallots, pepper and salt lightly. Pour 1 cup of good white wine and pour a small bottle of clam or fish juice (about a cup). Cover fish with a buttered piece of aluminum foil to help keep fish moist.  Bake at 350 degrees for 8-10 minutes. Should be springy to the touch. Do not overcook

Sauce and Roux
Make a roux paste by mixing 3 tablespoons of butter and 1/4c of flour in a pan (equal amount of fat to flour.)  Heat, using a whipping action blend until the roux is smooth. The color of the rouge should be slightly brown.

Once fish is cooked. Set in warm oven. Drain fish juice into a pan to make a sauce. Boil down fish juice to 1 cup (about 6-7 minutes.) Add rouge to the fish juice and mix continuously until blended and the sauce becomes thick (about 5-7 minutes.) If the sauce is too thick, add more of either fish, clam or water. Pour the sauce over the fish and sprinkle with pepper and fresh, chopped parsley.
Serve with rice, noodles or potatoes.

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