| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | Fish, Main dishes | 6 | Servings | |
INGREDIENTS
| Bechamel Sauce | ||
| 2 | lb | Cod fillets |
| Cooking spray | ||
| 1/2 | c | Minced shallots |
| 1/4 | c | Dry white wine |
| 1/4 | t | Salt |
| 1/8 | t | Pepper |
| 2 | c | Sliced mushrooms |
| 1/2 | c | Bottled clam juice |
| 2 | T | Fresh lemon juice |
| 12 | Shrimp, 1/2 lb peeled and | |
| deveined | ||
| 1/4 | c | Dry bread crumbs |
| 1 | t | Margarine, melted |
INSTRUCTIONS
Preheat oven to 350 oF. Prepare Bechamel Sauce; keep warm. 2. Place fish in a 13 x 9 inch baking dish coated with nonstick cooking spray. Sprinkle with shallots, wine, salt, and pepper; cover loosely with foil. Bake at 350 oF for 25 minutes. Let fish cool to room temperature. Remove fish from dish into a bowl, reserving cooking liquid. Shred fish with 2 forks; set aside. Strain cooking liquid through a sieve into a bowl; discard solids. 3. Combine the cooking liquid, mushrooms, clam juice, and lemon juice in a large nonstick skillet. Cover and cook over medium-high heat for 3 minutes or until mushrooms are tender. Stir mushroom mixture and fish into Bechamel Sauce; pour bechamel mixture into six gratin dishes coated with cooking spray. Place shrimp on bechamel mixture and sprinkle with bread crumbs. Drizzle with margarine. Broil on second shelf 6 minutes or until shrimp are done. Yield: 6 servings (serving size: 1 cup). Calories 322 (22% from fat); fat 8g (sat 2g, mono 2.7g, poly 2.3g); protein 43.9g; carb 16.6g; fiber .8g; chol 306mg; iron 3mg; sodium 549mg; calcium 202mg. Recipe by: Cooking Light Magazine, March 1997, page 186 Posted to MC-Recipe Digest V1 #744 by hurlbert <hurlbert@concentric.net> on Aug 15, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 220
Calories From Fat: 28
Total Fat: 3.1g
Cholesterol: 17.6mg
Sodium: 812mg
Potassium: 156.5mg
Carbohydrates: 33.4g
Fiber: <1g
Sugar: 2g
Protein: 13.2g