This recipe is an interesting combination of fish with mushrooms, which provide an earthy balance to the dish.

Makes 6 servings
Cooking time: n/a


  • 1 pkg (8oz/225g) fresh mushrooms
  • 1 shallot, finely chopped
  • 4 green onions, chopped
  • 2 Tbsp (30 mL) chopped fresh parsley
  • 1 tsp (5 mL) chopped fresh thyme
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 3/4 cup (175 mL) dry whole wheat bread crumbs
  • 2 Tbsp (30 mL) canola oil
  • 1 can (14oz/398 mL) low sodium crushed tomatoes
  • 1 Tbsp (15 mL) balsamic vinegar
  • 11/2 lb (750 g) white fish 


  1. Preheat oven to 400 ˚F (200 ˚C).
  2. In a food processor, mince mushrooms until finely chopped. In a large, dry saucepan, cook mushrooms over medium heat until the moisture is gone and mushrooms are lightly browned, about 5 minutes.
  3. Remove from heat and add shallots, green onions, parsley, thyme, salt, pepper, bread crumbs and canola oil. Mix well. Set this duxelle mixture aside.
  4. In a lightly oiled 9x13 inch (22x33 cm) baking pan, spread crushed tomatoes. Stir in balsamic vinegar. Place fish fillets on top of tomatoes. Spoon duxelle mixture over fish, covering fillets.
  5. Bake for 15-20 minutes until fish flakes easily with fork and mushroom mixture is lightly browned.


Choices: 1 carbohydrate; 3 meat and alternatives

Courtesy of

Nutritional Information

Per Serving
Calories 240
Total Fat 8 g
Saturated Fat 1.5 g
Cholesterol 55 mg
Sodium 350 mg
Carbohydrates 17 g
Fiber 2 g
Protein 27 g

Donate to diabetes research today!