Fish Loaf with Mushroom Sauce

November 9th, 2022

Fish Loaf with Mushroom Sauce

  • Cals- 128 kcal
  • Protein-13g
  • Carbs -10.7g
  • Fats-4.6g

PREP TIME: 15 mins
COOK TIME: 1 hr 10 mins
TOTAL TIME: 1 hr 25 mins
COURSE: Dinner


  • 1 tbsp extra Virgin Olive oil + 1 teaspoon (keep separate)
  • 1 medium white or red Onion, finely chopped
  • 4 medium Celery stalks/75 g, finely chopped
  • Boneless Knife fish – 585-600 g
  • 1 tbsp chopped Parsley, plus more for garnish
  • 1 tbsp chopped dry Thyme leaves
  • 1 large Egg, lightly beaten
  • Cumin powder- 1 tbsp
  • Green chilis- 2 finely chopped
  • 3 cloves of Garlic, finely chopped
  • Fresh Button Mushrooms – 170 g, finely chopped
  • 2 teaspoons Pink Himalayan Salt
  • 50 g raw Quick Oats
  • Little Turmeric Paste – half tbsp

Mushroom sauce : (makes 3 cups)

  • 20 g all-purpose or gluten-free flour
  • 20 g salted chicken broth powder dissolved in 2 cups of water
  • Dried thyme- 2 tsp fresh black pepper, to taste
  • Chopped button mushroom- 60 g
  • Cornflour slurry- 10 g dissolved in 1 cup of water
  • Butter – 5-10 g
  • Soybean sauce- 1 tbsp
  • Worcestershire sauce – 1tsp


Preheat the oven to 177°C to 180°C

Place a piece of parchment paper on a bread pan. Add about 1tsp olive oil on all sides. Heat the olive oil in a large skillet over medium heat. Add the onion, celery, mushrooms, fresh parsley, and chopped garlic and cook (stir occasionally), until the vegetables are soft for about 7 minutes. Set aside to cool slightly. In that pan combine the fish paste, cumin powder, turmeric
paste, green chili, thyme, egg, salt, and pepper. Add the oats and combine with clean hands until mixed well.  Place the mixture in the prepared loaf tin and form a long rectangular loaf. Bake for 30 minutes with a foil cover, at 180 °C or until a thermometer inserted in the middle reads 160 degrees.

Then cook for another 5 to 10 minutes with only top heat for browning to occur on top. Remove from the oven and let it rest for 10 minutes while covering it with aluminum foil. Take a pan and heat 5 to 10 g of butter. Add the mushrooms, cook for five minutes then add parsley and flour and cook for 2 more minutes. Mix the chicken broth powder in 2 cups of cold water and slowly add it to the saucepan; make sure to whisk it continuously. Add 1 tbsp soybean sauce and 1tsp Worcestershire sauce to the mixture.

Add the cornflour slurry to the saucepan. Pour the pan drippings, if any into the gravy and continue to whisk for another 1 minute. Adjust salt and pepper to taste, as needed, and add dried thyme.

Slice the loaf into 11 slices and serve hot with the gravy. Garnish with parsley if desired.

Serving: 1 slice meatloaf, 2 tbsp mushroom sauce.

  • Calories: 128kcal,
  • Carbohydrates: 10.7g,
  • Protein: 13g,
  • Fat: 4.69,
  • Saturated Fat: 1.44g,
  • Cholesterol: 18.7mg,
  • Sodium: 1646.5mg,
  • Fiber: 1.1g,
  • Sugar: 1.1g

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