Baked Fish in a Mushroom Cheese Sauce

By Tonya_Speed

Per Serving: 342 Calories; 19g Fat (53.7% calories from fat); 29g Protein; 9g Carbohydrate; 1g Dietary Fiber; 81mg Cholesterol; 306mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 3 Fat; 0 Other Carbohydrates.

Ingredients

• SAUCE:
• 4 fish fillets
• 1/3 cup dry white wine (or chicken broth)
• 1 tablespoon lemon juice
• 1/3 pound mushrooms -- thinly sliced
• 1/3 of a medium onion -- chopped
• 3 tablespoons butter
• 2 tablespoons flour
• salt and pepper -- to taste
• 2/3 cup fish stock - liquid from baking fish
• 2/3 cup milk
• 1/4 teaspoon thyme
• 2/3 cup Monterey Jack cheese, shredded

Details

Servings 4
Adapted from savingdinner.com

Preparation

Step 1

Preheat oven to 400 degrees. Arrange fish in a shallow baking dish. Pour 1/2 cup dry white wine (or chicken broth) and 1 tablespoon lemon juice over fish. Cover and bake for approximately 10 minutes. Let cool slightly. Drain fish "stock" into a measuring cup. Add additional wine or water to make one cup of fish stock.

To make mushroom sauce: In a skillet, sauté mushrooms, onions and thyme in 1 tablespoon butter. Remove from skillet and set aside. Melt remaining butter and blend 2 tablespoons flour to make a roux (no lumps!). On low heat, gradually blend in 1 cup of fish liquid and 1 cup of milk. Bring to boil, stirring constantly, and cook for about 1 or 2 minutes or until thickened. Remove from heat, and add mushroom mixture. Let cool for a minute.

Spoon sauce over fish, covering completely. Sprinkle 1 cup shredded Monterey Jack cheese over fish. Bake, uncovered again for 10 to 12 minutes or until sauce is bubbling around edges and cheese has melted.

LC SERVING SUGGESTIONS: Serve with steamed broccoli and braised red cabbage (sauté the cabbage in a little olive oil, then add water, cover and cook till tender).
SERVING SUGGESTIONS: Add baked potatoes to the above suggestions.