You can also use foil if you can't find parchment paper; but the parchment paper makes such a lovely presentation.
Prep Time: 15 minutes
Cook Time: 12 minutes
Ingredients:
- 2 Tbsp. butter
- 1 red bell pepper, chopped
- 1/2 cup minced onion
- 2 cloves garlic, minced
- 1 cup sliced mushrooms
- 2 Tbsp. flour
- 1/2 tsp. salt
- 1/8 tsp. white pepper
- 1/2 tsp. dried thyme leaves
- 1/2 cup milk
- 3 Tbsp. white wine OR chicken broth
- 1 lb. frozen orange roughy fillets, thawed
Preparation:
Preheat oven to 425 degrees F. Melt butter in medium saucepan over medium heat. Cook red pepper, onions, garlic, and mushrooms for 4-5 minutes, stirring frequently, until tender. Add flour, salt, pepper, and thyme, and cook until bubbly. Add milk and wine or chicken broth and cook until sauce boils and thickens, stirring constantly. Remove from heat.
Cut four 10x12" heart shaped pieces from parchment paper. Divide fish into 4 equal portions and place on left half of each piece of parchment. Spoon sauce over fish. Bring right side of parchment over fish to meet left side; seal edges with tight double folds.
Place on cookie sheet and bake at 425 degrees F. for 10-12 minutes until paper turns golden brown. Cut slit in parchment and serve. 4 servings
Calories: 190
Fat: 7 grams
Sodium: 380 mg
Carbs: 7 grams
Protein: 30% DV
Vitamin C: 35% DV
