Rolled oats make a nice crumble topping and are also a good source of soluble fiber, which evidence suggests can improve blood-glucose (sugar) control. The mushrooms can be replaced by peas or carrots if you like, which will also add more colour to the dish.
1 & 1/2 lbs (750 g) of cod fillets, thawed if frozen and bones removed
1 medium onion, finely chopped
4 oz (120 g) of mushrooms, sliced
Freshly ground black pepper
1 ten ounce (284 ml) can of condensed mushroom soup
1 cup (250 ml) of rolled oats
1/4 cup (60 ml) of plain whole-wheat flour
1 teaspoon (5 ml) of dry mustard
1/4 cup (60 ml) of soft margarine
Preheat your oven to 375F (190C). Place the fish in a shallow ovenproof dish. Sprinkle the onion and mushrooms over the firsh and season with pepper. Pour the soup over fish and veggies. Place the oats, flour and mustard in a bowl and cut in the margarine until the mixture resembles bread crumbs. Sprinkle over the soup.
Bake 40 to 50 minutes or until the fish flakes when pierced with a fork. Serve with freshly cooked veggies. Makes 4 servings.
Per serving (1/4 of the recipe)
Calories = 433
g protein = 37
g carbohydrate = 28
g dietary fiber = 4
g fat - total = 19
g saturated fat = 4
mg cholestrol = 74
mg sodium = 824
= 1 starch, 1 fruits and veggies, 5 protein and 1 fat per serving.
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