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The Recipe Instructions |
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Ingredients
1 sheet frozen puff pastry dough, thawed
1 large egg, beaten with
1 tbsp water
1/2 lb small new potatoes, scrubbed, and
cut in half
1 cup frozen pearl onions
2 medium carrots, peeled, and
thinly sliced
Refrigerated butter-flavored cookin, as needed
4 oz fresh shiitake mushrooms, cleaned, stemmed,
and thinly sliced
1 large garlic clove, minced
1 medium fennel bulb, trimmed, and
thinly sliced
1 can no-salt-added diced tomatoes - (14
1 tbsp Pernod, (optional)
1/2 tsp crushed dried thyme
1 1/2 lb fresh or thawed fish fillets, cut into 2" pieces
= (filet of sole, whitefish, or
red snapper)
Directions
Lay thawed pastry dough on a lightly floured board. Using a deep 3-quart
casserole as a cutting guide, cut dough to shape of casserole, leaving a
1-inch overhang. Cut a small fish shape just off-center of pastry to allow
steam to escape. Brush pastry with beaten egg mixture. Transfer to a
baking sheet and refrigerate.
Cook potatoes in boiling water to cover for 5 minutes, until barely tender.
Drain and set aside. Also cook onions and carrots in boiling water to
cover for 5 minutes. Drain and combine with potatoes.
Lightly coat a large nonstick skillet with cooking spray. Add shiitake
mushrooms and sauté until mushrooms are soft, about 5 minutes. Add garlic,
and fennel; sauté until all liquid is absorbed, about 5 minutes. Stir in
tomatoes with their juice, Pernod (if using), and thyme. Stir in reserved
vegetable mixture.
Place half of the mushroom-vegetable mixture in the casserole. Top with
fish pieces and remaining mushroom-vegetable mixture. Preheat oven to 375
degrees.
Remove pastry from refrigerator and place over filling. Turn edges under
and crimp. Bake, uncovered, for 15 to 30 minutes, until crust is golden
brown and filling is bubbly. Remove from oven and let stand for 10 minutes
before serving.
This recipe yields 6 servings.
Exchanges Per Serving: 3 Very Lean Protein, 2 1/2 Carbohydrate (2
Bread/Starch, 2 Vegetable), 2 Fat.
Nutrition Facts: 391 calories (31% calories from fat), 28 g protein, 14 g
total fat (3.1 g saturated fat), 40 g carbohydrates, 7 g dietary fiber, 90
mg cholesterol, 278 mg sodium.
Nutrition Facts: 3 Very Lean Protein, 2 1/2 Carbohydrate (2 Bread/Starch,
2 Vegetable), 2 Fat.
Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"
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Per Serving (excluding unknown items): 43 Calories; 1g Fat (17.1% calories
from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; 31mg Cholesterol;
40mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 6
Diet French Fish Pie Recipe brought to you by Diet Recipes To-Go
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