Creamed Cod with Mushrooms and Shrimp

Dairy Free
Health score
27%
Creamed Cod with Mushrooms and Shrimp
45 min.
6
221kcal

Suggestions

Ingredients

  • 0.5 cup bottled clam juice 
  • pounds filets 
  • 0.3 cup breadcrumbs dry
  • 0.3 cup cooking wine dry white
  • servings béchamel sauce 
  • tablespoons juice of lemon fresh
  • teaspoon butter melted
  • cups mushrooms sliced
  • 0.1 teaspoon pepper 
  • 0.3 teaspoon salt 
  • 0.5 cup shallots minced
  • 0.5 pound shrimp deveined peeled

Equipment

  • bowl
  • frying pan
  • oven
  • sieve
  • baking pan
  • aluminum foil

Directions

  1. Preheat the oven to 35
  2. Prepare Bchamel Sauce; keep warm.
  3. Place fish in a 13 x 9-inch baking dish coated with cooking spray.
  4. Sprinkle with shallots, wine, salt, and pepper; cover loosely with foil.
  5. Bake at 350 for 25 minutes.
  6. Let fish cool to room temperature.
  7. Remove fish from dish into a bowl, reserving cooking liquid. Shred fish with 2 forks; set aside. Strain cooking liquid through a sieve into a bowl; discard solids.
  8. Combine the cooking liquid, mushrooms, clam juice, and lemon juice in a large nonstick skillet. Cover and cook over medium-high heat for 3 minutes or until mushrooms are tender. Stir mushroom mixture and fish into Bchamel Sauce; pour bchamel mixture into six gratin dishes coated with cooking spray.
  9. Place shrimp on bchamel mixture, and sprinkle with breadcrumbs.
  10. Drizzle with margarine. Broil on second shelf 5 minutes or until shrimp are done.

Nutrition Facts

Calories221kcal
Protein69.89%
Fat9.82%
Carbs20.29%

Properties

Glycemic Index
18.17
Glycemic Load
1.08
Inflammation Score
-5
Nutrition Score
15.883043296959%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Eriodictyol
0.24mg
Hesperetin
0.76mg
Naringenin
0.11mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:221.2kcal
11.06%
Fat:2.3g
3.53%
Saturated Fat:0.45g
2.82%
Carbohydrates:10.68g
3.56%
Net Carbohydrates:9.42g
3.42%
Sugar:3.57g
3.97%
Cholesterol:125.87mg
41.96%
Sodium:352.22mg
15.31%
Alcohol:1.03g
100%
Alcohol %:0.46%
100%
Protein:36.77g
73.54%
Selenium:54.49µg
77.84%
Phosphorus:439.22mg
43.92%
Potassium:931.39mg
26.61%
Vitamin B6:0.5mg
24.84%
Vitamin B12:1.41µg
23.52%
Vitamin B3:4.67mg
23.37%
Magnesium:72.95mg
18.24%
Copper:0.33mg
16.41%
Vitamin B2:0.25mg
14.94%
Vitamin B1:0.2mg
13.48%
Zinc:1.53mg
10.19%
Vitamin D:1.42µg
9.5%
Manganese:0.17mg
8.66%
Vitamin B5:0.82mg
8.21%
Vitamin C:6.68mg
8.1%
Iron:1.45mg
8.06%
Folate:30.23µg
7.56%
Vitamin E:1.04mg
6.92%
Calcium:68.14mg
6.81%
Fiber:1.26g
5.03%
Vitamin A:120.98IU
2.42%
Source:My Recipes