Perch Au Gratin
|Perch||2 Cup (32 tbs), flaked|
|Green pepper||1⁄4 Cup (4 tbs), chopped|
|Butter||2 Tablespoon, melted|
|Milk||1 Cup (16 tbs)|
|Cheese||1⁄2 Cup (8 tbs), grated|
|Lemon juice||2 Tablespoon|
|Dry bread crumbs||1⁄2 Cup (8 tbs)|
Cook green pepper in butter until tender.
Blend in flour and seasonings.
Add milk gradually and cook until thick, stirring constantly.
Add cheese, lemon juice, and fish.
Place in a well-greased casserole dish.
Combine butter and bread crumbs and sprinkle over casserole.
Bake in a hot oven, at 400°F., for 15 minutes, or until brown.
Garnish and serve hot.
Calories 326 Calories from Fat 136
% Daily Value*
Total Fat 15 g23.8%
Saturated Fat 9 g45.2%
Trans Fat 0 g
Cholesterol 148.8 mg49.6%
Sodium 499.6 mg20.8%
Total Carbohydrates 14 g4.8%
Dietary Fiber 0.66 g2.6%
Sugars 3.9 g
Protein 31 g62.8%
Vitamin A 9.9% Vitamin C 20.7%
Calcium 30.6% Iron 10.6%
*Based on a 2000 Calorie diet