This recipe features tender fish fillets paired with earthy mushrooms in a creamy sauce, offering a perfect balance of protein, healthy fats, vitamins, and minerals. Fish provides high-quality protein and omega-3 fatty acids for heart health and muscle repair, while mushrooms offer antioxidants and B vitamins for brain function and immunity. Butter adds essential fat-soluble vitamins, and milk supplies calcium and vitamin D for strong bones. Carrots contribute beta-carotene for eye health, and peas provide fiber, protein, and folate for digestion and bone health. This dish, rooted in classic European culinary traditions, is easy to prepare, nutrient-rich, and perfect for a wholesome meal.

Ingredients

- 500 gms fish fillets

- 1 cup button mushrooms, washed and chopped

- 3 tbsp butter

- 1/2 cup milk

- 1 tbsp cornflour

- 1/4 carrot, shredded

- 1/4 cup boiled peas

- Salt as per taste

- 1/4 tsp black pepper

- 1/8 tsp oregano

- 2 tbsp celery, chopped finely

Method

- Clean the fillets an cur into serving size

- Heat 2 butter in a pan, cook the fish fillets till they flake easily

- Keep warm, heat 1 tbsp butter

- Add cornstarch and stir for 3 minutes

- Add milk and stir continuously, to avoid lumps

- Add salt, oregano and black pepper

- Add mushrooms, carrot and peas

- Cook till thickened, pour over cooked fillets

- Garnish with cerely, serve with bread

Note: If the fillets are cold, warm in the oven and then pour the sauce.

Nutrition Value:

500 gms Fish Fillets (White Fish)

Nutritional Values:

- Calories: ~400 kcal

- Protein: ~90 g

- Fat: ~2.5 g

- Carbohydrates: 0 g

Benefits: Fish provides high-quality protein, essential for muscle repair and growth. It is also rich in omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function.

1 Cup Button Mushrooms, Washed and Chopped

Nutritional Values:

- Calories: ~15 kcal

- Protein: 2.2 g

- Fat: 0.2 g

- Carbohydrates: 2.3 g

- Fiber: 1 g

Benefits: Mushrooms contain antioxidants that protect cells from damage. They are a good source of B vitamins, which aid in energy production and support brain function, and they have immune-boosting properties due to their polysaccharide content.

3 tbsp Butter

Nutritional Values:

- Calories: ~300 kcal

- Fat: 33 g

- Carbohydrates: 0 g

- Protein: 0 g

Benefits: Butter contains saturated fats and fat-soluble vitamins A, D, and E. When used moderately, these fats support skin health, hormone production, and the absorption of nutrients.

1/2 Cup Milk (Whole Milk)

Nutritional Values:

- Calories: ~75 kcal

- Protein: 4 g

- Fat: 4 g

- Carbohydrates: 6 g

Benefits: Milk is rich in calcium and vitamin D, essential for bone health. Its protein aids muscle growth, and vitamin B12 supports nerve health and red blood cell production.

1 tbsp Cornflour

Nutritional Values:

- Calories: ~30 kcal

- Protein: 0 g

- Fat: 0 g

- Carbohydrates: 8 g

Benefits: Cornflour, or cornstarch, thickens dishes without adding many calories. It is low in nutrients but can add texture when used in small amounts.

1/4 Carrot, Shredded

Nutritional Values:

- Calories: ~10 kcal

- Protein: 0.1 g

- Fat: 0 g

- Carbohydrates: 2.3 g

- Fiber: 0.7 g

Benefits: Carrots are high in beta-carotene, an antioxidant that converts to vitamin A in the body, supporting eye health and immune function. They also provide fiber, aiding digestion.

1/4 Cup Boiled Peas

Nutritional Values:

- Calories: ~30 kcal

- Protein: 2 g

- Fat: 0.1 g

- Carbohydrates: 5 g

- Fiber: 1.5 g

Benefits: Peas are a good source of plant-based protein, fiber, and nutrients like vitamin K and folate, which promote bone health and cell growth. They also have a low glycemic index, which helps regulate blood sugar levels.

Salt (as per taste)

Nutritional Values:

- Calories: 0 kcal

Benefits: Salt, in moderation, enhances flavor and helps maintain proper fluid balance, nerve transmission, and muscle function.

1/4 tsp Black Pepper

Nutritional Values:

- Calories: ~1 kcal

- Protein: 0.1 g

- Fat: 0 g

- Carbohydrates: 0.3 g

- Fiber: 0.1 g

Benefits: Black pepper contains piperine, which enhances the absorption of nutrients like curcumin from turmeric. It also has antioxidant and anti-inflammatory properties.

1/8 tsp Oregano

Nutritional Values:

- Calories: ~1 kcal

- Protein: 0.1 g

- Fat: 0 g

- Carbohydrates: 0.2 g

- Fiber: 0.1 g

Benefits: Oregano is packed with antioxidants and has antimicrobial properties. It contains compounds like thymol and carvacrol, which support immune health and aid digestion.

2 tbsp Celery, Chopped Finely

Nutritional Values:

- Calories: ~2 kcal

- Protein: 0.1 g

- Fat: 0 g

- Carbohydrates: 0.4 g

- Fiber: 0.2 g

Benefits:

Celery is low in calories but high in vitamins A, K, and folate. It is hydrating due to its water content and provides antioxidants and fiber, promoting digestion and reducing inflammation.

Summary of Nutritional Values & Health Benefits

This combination of ingredients creates a balanced meal with ample protein, essential fats, vitamins, and minerals:

- Protein: Fish and peas provide quality protein, essential for muscle repair and growth.

- Healthy Fats: Butter offers healthy fats in moderation, which aids in vitamin absorption.

- Fiber and Antioxidants: Vegetables such as mushrooms, carrots, and peas add fiber and antioxidants, supporting digestion and immunity.

- Micronutrients: Milk supplies calcium, while celery, oregano, and carrots add various vitamins that benefit skin, bone, and eye health.

Overall, this dish is nutrient-rich and flavorful, supporting health and well-being with a variety of essential nutrients.