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Mushroom Smothered Baked Halibut

Ingredients:

5-10g dried mushrooms (e.g. porcini)

1 cup boiling water

4 teaspoons olive oil

450g button mushrooms, coarsely chopped

3 garlic cloves,  minced

1/4 cup chopped parsley

3/4 teaspoon salt

700g halibut fillet, skinned and cut into 4 pieces

2 tablespoons lemon juice

2 tablespoons plain dry bread crumbs

Method:

  1. In a heatproof bowl combine the dried mushrooms and boiling water, let stand for 10 minutes or until softened. Reserve the soaking liquid, scoop out the mushrooms and chop coarsely.Strain the soaking liquid through a coffee filter or a paper towel-lined sieve.
  2. In a large non-stick frying pan heat 2 teaspoons of the oil over moderate heat. Add the chopped soaked mushrooms, button mushrooms and garlic. Sauté for 4 minutes or until mushrooms are tender. Add the mushroom soaking liquid and increase the heat to high. Cook for 5 minutes or until liquid has evaporated. Stir in the parsley and a 1/4 teaspoon of salt.
  3. Preheat the oven to 175C degrees. Spray a 22cm square glass baking dish with non-stick cooking spray and arrange the fish pieces in a single layer. Sprinkle with remaining 1/2 teaspoon salt, the lemon juice and pepper. Spoon the mushroom mixture on top. Sprinkle with bread crumbs; drizzle the remaining 2 teaspoons oil over crumbs.
  4. Bake for 30 minutes or until the fish is just cooked through.

Serves: 4 (normal)

Per normal serving: 284 calories; fibre - 2g; protein - 39g; total fat - 9g; saturated fat - 1g; cholesterol - 55mg;

sodium - 565mg.

(Courtesy of www.livingafterwls.com)

 

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