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Ingredients Jump to Instructions ↓

  1. 1 Sheet frozen puff pastry dough - thawed

  2. 1 Egg - beaten with (large)

  3. 1 tablespoon 15ml Water

  4. 1/2 lb 227g / 8oz Small new potatoes - scrubbed, and 1 cup 62g / 2 1/5oz Frozen pearl onions

  5. 2 cups 220g / 7.8oz Carrots - peeled, and (medium)

  6. Thinly sliced Refrigerated butter-flavored cooking spray - as needed

  7. 4 oz 113g Fresh shiitake mushrooms - cleaned, stemmed,

  8. And thinly sliced 1 Garlic clove - minced (large)

  9. 1 Fennel bulb - trimmed, and (medium)

  10. Thinly sliced 1 No-salt-added diced tomatoes - (14 1/2 oz)

  11. 1 tablespoon 15ml Pernod -

  12. 1/2 teaspoon 2 1/2ml Crushed dried thyme

  13. 1 1/2 lbs 681g / 24oz Fresh or thawed fish fillets - cut into 2" pieces

  14. (filet of sole, whitefish, or Red snapper)

Instructions Jump to Ingredients ↑

  1. 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.

  2. 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.

  3. Lightly coat a large nonstick skillet with cooking spray. Add shiitake mushrooms and saute until mushrooms are soft, about 5 minutes. Add garlic, and fennel; saute until all liquid is absorbed, about 5 minutes. Stir in tomatoes with their juice, Pernod (if using), and thyme. Stir in reserved vegetable mixture.

  4. Place half of the mushroom-vegetable mixture in the casserole. Top with fish pieces and remaining mushroom-vegetable mixture. Preheat oven to 375 degrees.

  5. 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.

  6. This recipe yields 6 servings.

  7. Exchanges Per Serving: 3 Very Lean Protein, 2 1/2 Carbohydrate (2 Bread/Starch, 2 Vegetable), 2 Fat.

  8. 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.

  9. Nutrition Facts: 3 Very Lean Protein, 2 1/2 Carbohydrate (2 Bread/Starch, 2 Vegetable), 2 Fat.

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