Cod Fillets Mornay
|Frozen fillets||1 Pound|
|All purpose flour||1 1⁄2 Tablespoon|
|Milk||1⁄4 Cup (4 tbs)|
|Grated parmesan cheese||1 Tablespoon|
Poach fish in small amount of boiling salted water in skillet until it flakes easily with fork; drain.
Break apart in large pieces and put in buttered broiler-proof dish.
Melt butter in saucepan and stir in flour, 1/4 teaspoon salt and pepper.
Add milk and cook, stirring, until thickened and bubbly.
Remove from heat and stir in 1/2 cup grated cheese.
Pour over fish and sprinkle generously with additional cheese.
Broil until lightly browned.
Makes 4 servings.
Calories 201 Calories from Fat 71
% Daily Value*
Total Fat 8 g12.3%
Saturated Fat 4.8 g23.9%
Trans Fat 0 g
Cholesterol 20.8 mg6.9%
Sodium 226.8 mg9.5%
Total Carbohydrates 9 g2.9%
Dietary Fiber 0.16 g0.63%
Sugars 0.8 g
Protein 24 g47.3%
Vitamin A 4.4% Vitamin C
Calcium 6% Iron 1.7%
*Based on a 2000 Calorie diet