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    Mushroom Lemon Fish


    Source of Recipe


    JoAnna M. Lund


    Recipe Introduction


    This was inspired by a wonderful fish dish that I tasted while I was traveling the country on a book tour. What makes all the difference? Fresh mushrooms, and just enough lemon pepper to enchant your taste buds.
    Serves 4


    List of Ingredients


    • 16 ounces frozen fish fillets, thawed, cut into 4 pieces
    • 2 tablespoons I Can't Believe It's Not Butter! Light Margarine
    • 1 cup sliced fresh mushrooms
    • 2 tablespoons sliced green onions
    • 1/3 cup Carnation Nonfat Dry Milk Powder
    • 1/2 cup water
    • 1 tablespoon all-purpose flour
    • 1 teaspoon lemon pepper
    • 1 teaspoon dried parsley flakes


    Instructions


    1. Spray an 8-by-8-inch microwave-safe baking dish with butter-flavored cooking spray. Evenly arrange fish pieces in prepared baking dish. In an 8-cup microwave-safe mixing bowl, combine margarine, mushrooms, and onion. Microwave on HIGH (100% power) for 4 minutes or until onion is partially cooked. In a small bowl, combine dry milk powder and water. Add flour, lemon pepper, and parsley flakes. Mix well to combine. Stir milk mixture into mushroom mixture. Cover and continue to microwave on HIGH for 6 to 8 minutes or until mixture bubbles, stirring after every 3 minutes. Spoon sauce mixture evenly over fillets. Cover and microwave on HIGH for 8 to 10 minutes or until fish flakes easily. Place baking dish on counter, uncover, and let set for 3 minutes. When serving, evenly spoon sauce mixture over fish pieces.


    Final Comments


    Each serving equals:
    HE: 2 1/4 Protein, 3/4 Fat, 1/2 Vegetable, 1/4 Fat Free Milk, 8 Optional Calories
    *************************************************************
    132 Calories, 4gm Fat, 19gm Protein, 5gm Carbohydrate,
    285mg Sodium, 111mg Calcium, 0gm Fiber
    *************************************************************
    DIABETIC: 3 Meat, 1 Fat, 1/2 Vegetable

    "Cooking Healthy With A Microwave, pg. 110."

 

 

 


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