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Portobello Stuffed Fish Fillets

Ingredients

Stuffing
  • 6 oz portobello mushrooms, finely chopped
  • ½ medium onion finely chopped
  • 1 tsp margarine (trans-fat free)
  • Non-stick vegetable spray
  • ¼ tsp thyme
  • ¼ tsp salt
  • Pepper to taste
  • 1 tbsp Madeira wine
  • ¼ cup chopped parsley
Fish
  • 1½ lbs small fish fillets (e.g. sole or any other mild white fish)
  • 1 tsp margarine (trans-fat free)
  • Butter flavor spray
  • 6 tbsp bread crumbs
  • Lemon pepper seasoning
     

Directions

Stuffing
  1. Spray nonstick skillet with non-stick spray.
  2. Heat skillet to medium heat and add 1 tsp butter, mushrooms, and onion.
  3. Sauté until limp and onions are translucent.
  4. Add seasonings and wine. Remove from heat and cool.
    Add parsley just before stuffing fish.
Fish
  1. Wash and dry fish fillets.
  2. Spoon 1-2 tablespoons of stuffing mixture onto the largest end of each fillet.
  3. Roll up from large end to small end. Secure with toothpick if needed.
  4. Place in small shallow baking dish.
  5. Melt butter and brush onto tops of fillets.
  6. Sprinkle breadcrumbs and lemon pepper seasoning over the top and spray with butter flavored spray.
  7. Bake at 400º for 20–30 minutes until fish is flaky at its thickest part..

Note

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Menu Suggestions

Serve over cooked pasta with tossed green salad and crunchy whole grain French bread.

Courtesy of:
Robin Williams, RD, CDE

Nutrition Facts Servings Per Recipe: 6
 
Amount Per Serving Calories 140
 
Total Fat 2.7g
Saturated Fat 0.4g
Monounsaturated Fat 1.0g
Polyunsaturated Fat 0.8g
Sodium 282.8mg
 
Total Carbohydrate 7.2g
(after subtracting fiber = 6.4)
Dietary Fiber 0.8g
 
Protein 20.9g

Exchanges per Serving

4 lean meat
2 vegetables
 
1 Carbohydrate Choices