Directions:
- Preheat ocen to 400 deg F.
- Lightly spray four 8-inch square pieces of heavy-duty aluminium foil with oil spray. Rinse fish and pat dry with paper towels. Place a fillet on each piece of foil. Season with pepper
- Lightly spray a medium nonstick skillet with vegetable oil spray. Put skillet over medium-high heat. Melt butter, then saute shallots for 2 to 3 minutes, or until soft.
- Add mushrooms and cook for 5 minutes, stirring occasionally.
- Stir in remaining ingredients and cook until most liquid evaporates. Spoon mushroom sauce evenly over fish. Seal foil tightly.
- Bake for 20 minutes or until fish flakes easily when tested with a fork.
- Serve with rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 452.1 Kcal (1893 kJ) | ||
| Calories from fat | 116.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.97g | 20% | |
|---|---|---|---|
| Cholesterol | 214.17mg | 71% | |
| Sodium | 1359.64mg | 57% | |
| Potassium | 1564.29mg | 33% | |
| Total Carbs | 11.86g | 4% | |
| Sugars | 6.28g | 25% | |
| Dietary Fiber | 2.97g | 12% | |
| Protein | 61.78g | 124% | |
| Vitamin C | 16.3mg | 27% | |
| Iron | 2.7mg | 15% | |
| Calcium | 122.1mg | 12% | |
| Amount Per 100 g | |||
| Calories | 59.56 Kcal (249 kJ) | ||
| Calories from fat | 15.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.71g | 20% | |
|---|---|---|---|
| Cholesterol | 28.21mg | 71% | |
| Sodium | 179.11mg | 57% | |
| Potassium | 206.07mg | 33% | |
| Total Carbs | 1.56g | 4% | |
| Sugars | 0.83g | 25% | |
| Dietary Fiber | 0.39g | 12% | |
| Protein | 8.14g | 124% | |
| Vitamin C | 2.2mg | 27% | |
| Iron | 0.4mg | 15% | |
| Calcium | 16.1mg | 12% | |
* 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.
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