The ideal fish for this Norman recipe is Dover sole, but cod, or any other firm white fillet, is a very good substitute.
|1 tbsp||olive oil||15 mL|
|1||onions, sliced||200 g|
|1 clove||garlic, minced|
|8||button (white) mushrooms, sliced||110 g|
|700 g||cod fillet|
|1 1/2 cup||cider||375 mL|
|ground pepper to taste [optional]|
|2 tbsp||fresh dill, chopped, to garnish [optional]||4 g|
Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
- Preheat the oven to 205ºC/400ºF.
- Prepare the vegetables: Thinly slice the onion, mince the garlic and slice the mushrooms.
- Heat the oil in a pan over medium heat. Add the onion then sauté until it begins to soften. Add the garlic and mushrooms then cook, stirring occasionally, until the mushrooms are softened, about 7 min.
- Transfer the vegetables to an ovenproof baking dish just large enough to contain the fish. Sprinkle the fish with salt and pepper then put it over the vegetables. Pour the cider around all and bring to a boil on top of the stove (alternatively you may bring to a boil just the cider in a small saucepan).
- Cover the dish with foil, then put it in the middle of the oven. Bake 12 to 15 min, until the fish is done. It is important to check with a fork to see if it is cooked through.
- Garnish with dill then serve the fish on the warmed plates, with the vegetables and juices spooned over it. If necessary, reduce the juices in a small saucepan, then add it to the fish.
Nutrition Facts Table
per 1 Serving (200g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||¾||serving|
|Grain Products :||0||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||1 ¾||servings|
ClaimsThis recipe is :
- Free :
- Added Sugar, Trans Fat
- Low :
- Saturated Fat, Sodium
- Source of :
- Copper, Folacin, Iron, Manganese, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin E, Zinc
- Good source of :
- Phosphorus, Potassium, Vitamin D
- Excellent source of :
- Magnesium, Niacin, Selenium, Vitamin B12, Vitamin B6
- Diet-related health claims :
- Artery-healthy, Heart-healthy
|Meat and Alternatives||4|