Fish With Broccoli And Cheese Sauce Recipe

Summary

Health IndexHealthyCuisine
MethodMain Ingredient

Ingredients

 Margarine/Butter2 Tablespoon
 All purpose flour2 Tablespoon
 Instant chicken bouillon1 Teaspoon
 Ground nutmeg1 Dash
 Red pepper1 Dash
 Milk1 Cup (16 tbs)
 Shredded cheddar cheese2⁄3 Cup (10.67 tbs)
 Frozen chopped broccoli10 Ounce, defrosted and well drained (1 package)
 Lemon juice1 Tablespoon
 Fish fillets1 Pound, cut into serving pieces (fresh / frozen, defrosted)
 Salt1⁄2 Teaspoon
 Grated parmesan cheese2 Tablespoon
 Paprika To Taste

Nutrition Facts

Serving size: Complete recipe

Calories 1390 Calories from Fat 663

% Daily Value*

Total Fat 75 g115%

Saturated Fat 30 g149.8%

Trans Fat 0 g

Cholesterol 429.7 mg

Sodium 2495.3 mg104%

Total Carbohydrates 54 g18.1%

Dietary Fiber 8 g31.9%

Sugars 14.2 g

Protein 128 g256.7%

Vitamin A 227.8% Vitamin C 447%

Calcium 150.9% Iron 11.1%

*Based on a 2000 Calorie diet

Directions

1. Place margarine in 4-cup measure. Microwave uncovered on high (100%) until melted, 15 to 30 seconds. Stir in flour, bouillon, nutmeg and red pepper; stir in milk. Microwave uncovered, stirring every minute, until sauce is thickened, 3 to 4 minutes. Stir in cheese.
2. Spread broccoli in baking dish, 8x8x2 inches; sprinkle with lemon juice. Arrange fish on broccoli with thickest parts to outside edge; sprinkle with salt. Spread sauce over fish and broccoli. Cover with waxed paper and microwave on high (100%) 4 minutes; rotate baking dish 1/2 turn. Microwave until fish flakes easily with fork, 3 to 5 minutes longer. Let stand 3 minutes. Sprinkle top with Parmesan cheese and paprika.
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