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Ингредиенты
- 2 Tbsp. Butter
- 2 Tbsp. Flour
- 1 1/4 c. Lowfat milk Salt and freshly grnd black pepper
- 1 pch grnd nutmeg
- 1/4 c. Grated Jarlsberg
- 1/4 c. Grated Parmesan cheese Six, (6-oz) boneless, skinless cod filets
Инструкции
- TO MAKE THE JARLSBERG SAUCE: In a 1-qt saucepan over medium heat, heat the butter. When the foaming subsides, add in the flour and cook, stirring constantly with a wooden spoon, for 30 seconds. Remove the pan from the heat and gradually pour in the lowfat milk.
- Place the saucepan over medium heat and bring the lowfat milk slowly to a simmer, whisking as it comes to a simmer, and cook for a minute.
- Season with salt, pepper and nutmeg to taste and remove from the heat. Add in the cheeses and stir till they heat into the sauce; reserve for later.
- Preheat the oven to 400 F. Set the cod filets in a 9-x-13-inch baking pan and bake for 10 min or possibly till just cooked through. Turn the broiler on to high, pour the sauce over the fish and broil for 1 to 2 min or possibly till the sauce is golden and bubbling. Serve immediately.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 44g | |
| Calories 264 | |
| Calories from Fat 206 | 78% |
| Total Fat 23.4g | 29% |
| Saturated Fat 14.77g | 59% |
| Trans Fat 0.0g | |
| Cholesterol 61mg | 20% |
| Sodium 164mg | 7% |
| Potassium 26mg | 1% |
| Total Carbs 12.23g | 3% |
| Dietary Fiber 0.5g | 2% |
| Sugars 0.22g | 0% |
| Protein 1.89g | 3% |
