Source: CanolaInfo Test Kitchen | Category: Entrees, Heart-Smart

White Fish with Herb Duxelles

This family pleasing recipe uses mild, flaky white fish, veggies and heart healthy canola oil. It is a quick, nutritious and tasty dish - perfect for busy weekday dinners.

White Fish with Herb Duxelles

Ingredients

  • 1 package (8oz/225g) fresh mushrooms
  • 1 shallot, finely chopped
  • 4 green onions, chopped
  • 2 Tbsp chopped fresh parsley 30 mL
  • 1 tsp chopped fresh thyme 5 mL
  • 1/4 tsp salt 1 mL
  • 1/4 tsp pepper 1 mL
  • 3/4 cup dry bread crumbs 175 mL
  • 2 Tbsp canola oil 30 mL
  • 1 can (14oz/398 mL) low-sodium crushed tomatoes
  • 1 Tbsp balsamic vinegar 15 mL
  • 1 1/2 lb white fish fillets, about 4 oz/125 g each  750g

Instructions

  • 1. Preheat oven to 400 ⁰F (200 ⁰C).
  • 2. In food processor, mince mushrooms until finely chopped. In large, dry saucepan, cook mushrooms over medium heat until moisture is gone and mushrooms are lightly browned, about 5 minutes.
  • 3. Remove from heat and add shallots, green onions, parsley, thyme, salt, pepper, bread crumbs and canola oil. Mix well. Set duxelles mixture aside.
  • 4. 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 duxelles mixture over fish, covering fillets.
  • 5. Bake for 15 to 20 minutes until fish flakes easily with fork and mushroom mixture is lightly browned.

Yield

6 servings

serving size

1 fish fillet

nutritional analysis

Per Serving

Calories240
Total Fat8 g
Saturated Fat1.5 g
Cholesterol55 mg
Carbohydrates17 g
Fiber2 g
Protein27 g
Sodium350 mg