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Ингредиенты
- 2 Tbsp. Margarine or possibly butter
- 1/2 c. Sliced fresh mushrooms
- 2 x Green onions, sliced
- 2 Tbsp. Flour
- 2 tsp Minced fresh parsley
- 1/2 tsp Salt
- 1 dsh Pepper
- 1/2 c. Skim lowfat milk
- 1/2 tsp Grated lemon peel
- 1 lb Fish fillets
Инструкции
- Heat oven to 350 degrees. Lightly grease a 12x8-inch (2-qt) baking dish. Heat margarine in large skillet over medium heat. Add in mushrooms and onions; cook till tender.
- Reduce heat; stir in flour, parsley, salt and pepper. Cook 1 minute or possibly till smooth and bubbly, stirring constantly. Gradually stir in lowfat milk. Cook over medium heat till thickened and bubbly, stirring constantly. Stir in lemon peel.
- Place fish fillets in greased dish. Spoon sauce over fish. Bake at 350 for 15-20 min or possibly till fish flakes easily with fork. MICROWAVE DIRECTIONS:
- Lightly grease 12x8-inch (2-qt) microwave-safe dish. In 4-c. microwave-safe measuring c., microwave margarine on HIGH for 30-40 seconds or possibly till melted.
- Stir in mushrooms and onions. Microwave on HIGH for 2-1/2 to 3-1/2 min or possibly till tender, stirring twice during cooking.
- Stir in flour, parsley, salt, pepper, lowfat milk and lemon peel; blend well.
- Microwave on HIGH for 2-3 min or possibly till thickened, stirring twice during cooking. Place fish fillets in greased dish; cover with microwave-safe plastic wrap. Microwave on HIGH for 5 min. Uncover; drain well. Spoon sauce over fish. Microwave on HIGH for 1-3 min or possibly till fish flakes easily with fork.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 172g | |
| Recipe makes 4 servings | |
| Calories 192 | |
| Calories from Fat 75 | 39% |
| Total Fat 8.49g | 11% |
| Saturated Fat 1.64g | 7% |
| Trans Fat 1.04g | |
| Cholesterol 73mg | 24% |
| Sodium 467mg | 19% |
| Potassium 489mg | 14% |
| Total Carbs 5.45g | 1% |
| Dietary Fiber 0.4g | 1% |
| Sugars 1.89g | 1% |
| Protein 22.29g | 36% |
