Baked Whitefish Recipe

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Ingredients:

Serving

2 lbs skinless white fish fillets (can use halibut or cod)
2 small onions, sliced
1 tbsp butter
3 tbsp white wine
1 dash salt
1 dash pepper
1 clove garlic, minced or pressed
1/3 cup dry white wine or 1 1/2 tbsp lemon juice
3/4 cup whipping cream (low fat , use 1/2 cup milk)
1/2 tsp dried oregano leaves
1/3 cup grated cheddar cheese
1/3 cup grated parmesan cheese
2 tbsp breadcrumbs
1/2 lb cooked shrimp

Directions:

In heavy pan, saute onion in butter& 3 Tbsp of white wine over medium heat, do not brown.
Spread onion over bottom of a shallow baking dish.
Arrange fish fillets over onion in dish overlapping thin edges.
Sprinkle with S& P, and add garlic.
Pour 1/3 cup of dry white wine (or lemon juice) over fish.
Add whipping cream or milk and oregano.
Cover with foil and bake at 425 degrees for about 10 minute.
Uncover, add Cheddar, Parmesan and breadcrumbs.
Distribute shrimp evenly over the top.
Bake, uncovered, for another 10 minutes or until top is golden brown, cheese is melted and fish flakes easily.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	564.02 Kcal (2361 kJ)
Calories from fat	245.35 Kcal
		% Daily Value*
Total Fat	27.26g	42%
Cholesterol	222.5mg	74%
Sodium	543.42mg	23%
Potassium	1110.47mg	24%
Total Carbs	13.09g	4%
Sugars	2.62g	10%
Dietary Fiber	0.85g	3%
Protein	57.35g	115%
Vitamin C	4mg	7%
Iron	3.2mg	18%
Calcium	399.9mg	40%

Amount Per 100 g
Calories	140.15 Kcal (587 kJ)
Calories from fat	60.97 Kcal
		% Daily Value*
Total Fat	6.77g	42%
Cholesterol	55.29mg	74%
Sodium	135.03mg	23%
Potassium	275.94mg	24%
Total Carbs	3.25g	4%
Sugars	0.65g	10%
Dietary Fiber	0.21g	3%
Protein	14.25g	115%
Vitamin C	1mg	7%
Iron	0.8mg	18%
Calcium	99.4mg	40%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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