White Fish with Mushroom Sauce

Ingredients

Yields: 4 Servings Prep Time: 15 Minutes Cook Time: 20 Minutes Total Time: 35 Minutes

• 2 white fish fillets (approx. 6 oz / 170g each)
• 2 tsp. (0.2 oz / 5g) arrowroot powder
• 1 cup (2.5 oz / 70g) mushrooms, sliced
• 1 clove (0.1 oz / 3g) garlic, finely chopped
• 1 small onion (2.5 oz / 70g), thinly sliced
• 2 tbsp. (1 fl oz / 30ml) extra virgin olive oil
• 0.5 cup (0.5 oz / 15g) fresh parsley, roughly chopped
• 1 tsp. (0.1 oz / 1g) thyme leaves, finely chopped
• 0.5 cup (4 fl oz / 120ml) water
• 0.1 tsp. (0.05 oz / 1g) freshly ground black pepper
• 0.1 tsp. (0.1 oz / 2g) sea salt

Step-by-Step Instructions

1. Preheat your oven to 350°F (175°C) and line a baking tray with parchment paper.
2. Add 2 tbsp. (1 fl oz / 30ml) extra virgin olive oil to a frying pan set over medium heat.
3. Sauté the thinly sliced onion (2.5 oz / 70g), minced garlic clove (0.1 oz / 3g), and sliced mushrooms (2.5 oz / 70g) for about 4 minutes, or until the mushrooms are slightly tender.
4. Stir in 2 tsp. (0.2 oz / 5g) arrowroot powder, 0.1 tsp. (0.1 oz / 2g) sea salt, 1 tsp. (0.1 oz / 1g) chopped thyme leaves, and 0.1 tsp. (0.05 oz / 1g) freshly ground black pepper, cooking the mixture for exactly 1 minute.
5. Pour in 0.5 cup (4 fl oz / 120ml) water and stir continuously until the sauce has thickened.
6. Stir in 0.5 cup (0.5 oz / 15g) roughly chopped fresh parsley and cook the sauce for 1 minute more before removing the pan from the heat.
7. Place the 2 white fish fillets (6 oz / 170g each) onto the prepared baking tray.
8. Cover the fish fillets evenly with the thickened mushroom sauce.
9. Bake in the preheated oven for about 20 minutes, or until the fish is completely cooked through and flakes easily with a fork.

Nutritional Information

(Approximate values per serving, based on 4 servings)

• Calories: 155 kcal
• Carbohydrates: 4g
• Protein: 16g
• Fat: 8g

Pro Tips

To make sure this dish turns out restaurant-quality every time, keep these chef secrets in mind:

• Pat the Fillets Dry: Before adding the fish to your baking tray, use a paper towel to pat the fillets completely dry. Removing excess surface moisture prevents the fish from steaming and helps the mushroom sauce cling beautifully to the fillets.
• Keto-Friendly Thickeners: The arrowroot powder used here makes this recipe perfectly Paleo-compliant. If you are baking for a strict Keto diet, simply swap out the 2 tsp. of arrowroot for 1/4 tsp. of xanthan gum. Whisk it in slowly to thicken the sauce without adding any extra carbohydrates.
• Brown the Mushrooms Properly: Don't rush the sautéing process. Let the mushrooms cook undisturbed for a minute or two in the olive oil before stirring. This allows them to develop a deep, savory brown crust rather than just releasing their water, drastically elevating the flavor profile of the sauce.
• Monitor the Internal Temperature: White fish can dry out quickly if overbaked. The fish is done when it reaches an internal temperature of 145°F (63°C) and the flesh turns completely opaque and flakes easily with a gentle twist of a fork.

Frequently Asked Questions (FAQ)

Can I use frozen fillets for this White Fish with Mushroom Sauce? Yes, you can absolutely use frozen white fish. However, for the best texture and to prevent a watery sauce, you must thaw the fillets completely in the refrigerator overnight and pat them very dry with a paper towel before baking.

What is the best type of fish to use for White Fish with Mushroom Sauce? Firm, mild-flavored white fish works best for this recipe so it can stand up to the rich, earthy mushroom sauce. Cod, halibut, haddock, and mahi-mahi are all excellent choices that will bake beautifully and flake nicely.

Is this White Fish with Mushroom Sauce recipe suitable for low-carb diets? Yes! Because this recipe uses a small amount of arrowroot powder instead of heavy flours or cornstarch, it is naturally grain-free, gluten-free, and Paleo-friendly. It only contains about 4 grams of net carbs per serving.

How do I store and reheat leftover White Fish with Mushroom Sauce? Store any leftover fish and sauce in an airtight container in the refrigerator for up to 2 days. To reheat, place it in a baking dish covered with foil in a 275°F (135°C) oven until just warmed through (about 10-15 minutes). Avoid microwaving, as it will make the fish rubbery.