Fish Au Gratin
|Sole fillet||15 Ounce|
|All-purpose flour||1 Teaspoon|
|Skim milk||1 Cup (16 tbs)|
|Extra sharp cheddar cheese||4 Ounce, shredded|
Preheat oven to 350Â°F.
Spray shallow 2-quart flameproof casserole with nonstick cooking spray.
Arrange fillets in casserole and sprinkle evenly with salt and pepper; bake until fish flakes easily when tested with a fork, 10 to 15 minutes.
While fish is baking, prepare sauce.
In 1-quart nonstick saucepan melt margarine; add flour and cook, stirring constantly, for 1 minute.
Using wire whisk, gradually stir in milk and, stirring constantly, heat just to the boiling point.
Reduce heat, add cheese, and simmer, stirring constantly, until mixture thickens and cheese is melted.
Pour cheese sauce over fish and broil until sauce is browned, 1 to 2 minutes.
Serving size: Complete recipe
Calories 1071 Calories from Fat 513
% Daily Value*
Total Fat 58 g88.7%
Saturated Fat 24.3 g121.6%
Trans Fat 0 g
Cholesterol 328.8 mg109.6%
Sodium 2181.7 mg90.9%
Total Carbohydrates 16 g5.3%
Dietary Fiber 0.22 g0.86%
Sugars 11.9 g
Protein 117 g233.4%
Vitamin A 41.4% Vitamin C 16%
Calcium 116.4% Iron 10.4%
*Based on a 2000 Calorie diet