Carrot Topped Baked Fish
|Fish fillets||1 1⁄2 Pound, skin removed (Any Freshwater, 6 Ounce Each)|
|Grated carrots||2 Cup (32 tbs)|
|Margarine/Butter||3 Tablespoon, melted|
|Lemon juice||2 Tablespoon|
|Ground thyme||1⁄4 Teaspoon|
|All purpose flour||9 1⁄2 Teaspoon (3 Tablespoons Plus 1/2 Teaspoons)|
|Milk||1⁄3 Cup (5.33 tbs)|
Heat oven to 450°F.
Spray 13 x 9-inch baking dish with nonstick vegetable cooking spray.
Arrange fillets, slightly overlapping, in prepared dish.
In medium mixing bowl, combine carrots, melted margarine, juice, thyme and salt.
Spread mixture evenly over fillets.
Cover with foil.
Bake for 25 to 35 minutes, or until fish is firm and opaque and just begins to flake.
Drain liquid from fish into 2-cup measure.
Cover fish with foil to keep warm.
Add water to liquid in cup to equal 1 1/3 cups.
In 1-quart saucepan, melt 3 tablespoons margarine over medium heat.
Stir in flour, salt and pepper.
Blend in cooking liquid mixture and milk.
Cook for 5 to 7 minutes, or until mixture thickens and bubbles, stirring constantly.
Pour sauce evenly over fish.
Garnish with sliced green onions and lemon slices.
Serving size: Complete recipe
Calories 1549 Calories from Fat 807
% Daily Value*
Total Fat 91 g139.9%
Saturated Fat 14.3 g71.6%
Trans Fat 0 g
Cholesterol 457.5 mg152.5%
Sodium 1286.8 mg53.6%
Total Carbohydrates 63 g20.9%
Dietary Fiber 7.5 g30.2%
Sugars 13.3 g
Protein 130 g259.8%
Vitamin A 67% Vitamin C 24.2%
Calcium 48.1% Iron 21%
*Based on a 2000 Calorie diet