- 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.