Tender white fish fillets are baked and smothered in a marsala wine mushroom sauce for a healthy, delicious baked fish recipe. 315 calories and 4 Weight Watchers Freestyle SP
Tender white fish fillets are baked and smothered in a marsala wine mushroom sauce for a healthy, delicious baked fish recipe. 315 calories and 4 Weight Watchers Freestyle SP #fish #weightwatchers #marsala

If you are a traditionalist at heart, please accept my sincere apologies. This recipe is clearly blasphemous to Italian cuisine on so many levels. Are mushrooms in Marsala wine sauce supposed to be spooned over barramundi fish fillets? No, of course not! Chicken…it’s supposed to be chicken.

And then there’s the whole matter of baking the fish, rather than breading and pan-frying. As I said…blasphemous. But stick with me here.

Sliced crimini mushrooms in a large nonstick skillet.

It was clear after tasting this baked fish recipe that Marsala wine and mushroom sauce was meant to be shared with fish. The rich, flavorful sauce seeps into every nook and cranny, complementing the slightly buttery texture of the barramundi fillets. There’s nothing wrong about that!

I figured that if I was going to cook with a healthy fish such as barramundi, which is high in protein and omega-3s and low in calories and fat, why not bake instead of pan-fry? I also left out the standard tablespoons of butter typically used to finish a marsala wine sauce. Instead, I made a roux with a little flour to thicken the sauce in a low-calorie kind of way.

Sauteed sliced mushrooms on fish fillets, simmering in a marsala sauce.

If you caught my other two barramundi recipes, Hummus-Crusted Baked Fish and Asian-Style Fish & Bok Choy in Foil, you might remember that this fish is dubbed “The Sustainable Sea Bass” and is free of mercury and PCBs.

I am a lover of mushrooms (well, and wine, too), so I didn’t want to skimp on the sauce. There’s nothing worse than having to carefully sop up the sauce to be certain that each piece of fish gets its share. There was plenty here to satisfy my mushrooms craving.

This baked fish recipe with marsala mushrooms is fancy enough for entertaining, but easy enough for a weeknight meal. So full of flavor! 315 calories and 4 Weight Watchers Freestyle SP #fishrecipes #dinner

Other white fish recipes:

Cookin’ Canuck’s Fisherman’s Soup with Tilapia, Shrimp, Tomatoes & Capers
Cookin’ Canuck’s Baked Tilapia with Pecan Rosemary Topping
Jelly Toast’s Moroccan Fish Skewers with Barramundi
A Sweet Pea Chef Halibut Picatta with Asparagus

Tender white fish fillets are baked and smothered in a marsala wine mushroom sauce for a healthy, delicious baked fish recipe. 315 calories and 4 Weight Watchers Freestyle SP #fish #weightwatchers #marsala

Baked Fish Marsala Recipe with Mushrooms

Tender white fish fillets are baked and smothered in a marsala wine mushroom sauce for a healthy, delicious baked fish recipe. 315 calories and 4 Weight Watchers Freestyle SP
4.5 from 2 votes
Print Pin Rate
Course: Entrees
Cuisine: Italian
Keyword: Healthy Dinner Recipes, Seafood Recipes
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 Servings
Calories: 315.1kcal
Author: Dara Michalski | Cookin' Canuck

Ingredients

  • 4 6 ounces Barramundi fillets
  • 1/2 teaspoon " target="_blank" rel="nofollow">salt divided
  • 1/2 teaspoon ground pepper divided
  • 4 teaspoons olive oil divided
  • 12 ounces crimini mushrooms thinly sliced
  • 3 tablespoons minced shallots
  • 1 garlic clove minced
  • 1 tablespoon all-purpose flour
  • 3/4 cup chicken broth
  • 3/4 cup Marsala wine
  • 3 tablespoons minced flat-leaf parsley

Instructions

  • Preheat the oven to 375 degrees F. Line a baking sheet with foil and coat with cooking spray.
  • Place the barramundi fillets on the prepared baking sheet, rub with 1 teaspoon olive oil and season with ¼ teaspoon and ¼ teaspoon pepper.
  • Bake until the fish is just cooked through, 10 to 12 minutes.
  • Heat 1 teaspoon olive oil in a large nonstick skillet set over medium heat. Cook the mushrooms until they release and then reabsorb their juices, about 5 minutes. Transfer the mushrooms to a bowl.
  • Heat 1 teaspoons olive oil in the skillet. Add the shallots and garlic, and cook until the shallots are starting to soften, about 2 minutes.
  • Add the remaining teaspoon of olive oil, then stir in the flour and cook, stirring, for 1 minute. Pour in the chicken broth and Marsala wine and simmer, stirring frequently, until the sauce is slightly thickened, about 2 minutes. Season with the remaining ¼ teaspoon of salt and pepper.
  • Add the cooked fish and mushrooms to the skillet and cook until the fish is heated, about 2 minutes.
  • Garnish with parsley and serve.

Notes

Weight Watchers Points: 4 (Freestyle SmartPoints), 7 (Points+)

Nutrition

Serving: 1Fillet + 1/4 of Mushroom Sauce | Calories: 315.1kcal | Carbohydrates: 10.6g | Protein: 37.6g | Fat: 12.3g | Saturated Fat: 2.9g | Cholesterol: 98.4mg | Sodium: 663mg | Fiber: 1.1g | Sugar: 2.3g
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

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