Catalan Fish

Catalan Fish

Course Entree
Servings 4 servings
Calories 220kcal


  • Stove


  • 4 artichokes whole
  • 12 oz flatfish, flounder or sole
  • ½ lemon peeled, approx. 2"
  • 1 cup white wine dry
  • 2 tbsp 100% whole-wheat flour
  • 1 cup skim-milk
  • 1 tsp nutmeg freshly grated, to taste
  • ¼ tsp bay leaf one whole leaf
  • 2 cups mushrooms sliced



  • Trim the artichokes and remove the tough outer leaves.
  • Trim the points of the remaining leaves and place in a deep pan.
  • Cover with water and add a pinch of salt, bringing the water to a boil.
  • Reduce heat and cook for 30 minutes (until tender).


  • Cut into long strips (3/4”wide) and season with salt and pepper.
  • Squeeze the lemon juice onto the fish. Roll the fish up and spear them with a toothpick.
  • In a shallow pan, pour in the wine and poach the fish while spooning the wine over the fish for about 15 minutes.


  • Sauté the mushrooms with a little olive oil and simply let them cook in their own juice for about 3 minutes.


  • We are making an alternative, healthy, white sauce (bechamel). Normally, white sauce is white flour, butter and milk. Slowly whisk 100% whole wheat flour into the skim milk.
  • Bring to a boil, whisking constantly until thickened and smooth. If needed,thicken with cornstarch.
  • Reduce heat to low and simmer.
  • Season to taste with salt, pepper and nutmeg, adding in the bay leaf. Continue stirring for about 5 minutes.
  • Remove from heat.


  • Place the artichokes on individual serving plates. Divide the mushrooms between the artichoke cavities and spoon in the white sauce. Place the fish fillets in the artichoke cavities.


Nutrition Facts
Catalan Fish
Amount Per Serving (393 g)
Calories 220 Calories from Fat 23
% Daily Value*
Fat 2.5g4%
Saturated Fat 0.5g3%
Cholesterol 40mg13%
Sodium 400mg17%
Potassium 912mg26%
Carbohydrates 23g8%
Fiber 8g33%
Sugar 6g7%
Protein 19g38%
Calcium 159mg16%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.



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