BAKED FISH FILLETS WITH NUTS & MUSHROOMS supper or lunch recipe

This recipe makes a great light and luscious fish dish for lunch, supper dish or even dinner.
allow 2 fillets of fish ( flounder, sole, tilapia, plaice,haddock,  hake) or 1 x 8 ozs cod, salmon, trout, catfish, whitefish per person

SERVES 4

1 cup sliced button mushrooms
1 cup walnuts or pecans
3tbsp butter
salt & pepper to taste
1/2 cup minced parsley
2 cloves garlic smashed and minced (optional)

8 small fillets or 4x 8ozs  fillets well washed and dried
2 large eggs beaten
1/2 cup milk
1/2 tsp sea salt
1 cup fine  breadcrumbs (dried /toasted)
lemon wedges for garnish

Saute the mushroom in the butter until they release their moisture then add the nuts and garlic, cook for 2 mins then add, the minced parsley, salt and pepper.
Set aside to cool a little.
Spread the mixture over the fish fillets and roll them up, securing with a wooden toothpick.

Combine the milk, salt and eggs well, whisking.
lay the breadcrumbs on a large plate or cookie sheet.

Dip the fish fillets first in the egg mix then, shaking off excess, into the breadcrumbs, and coat well.
Lay them seam side down in a well greased  ovenproof dish.
PREHEAT OVEN MIDDLE SHELF 400F

Bake for 20+ Mins..or  until the fish flakes easily

Serve with rice, potatoes, vegetables of choice and lemon wedges

 Variations: I like to add washed and drained capers, gherkins or chopped olives to the nut mix for a deeper flavor.
Also try adding minced scallions to the parsley.


This is a wonderful, low fat dish too..perfect with wild salmon fillets.