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Ингредиенты
- 1 pound frzn cod or possibly haddock fillets
- 1/4 c. chopped onion
- 1 1/2 c. lowfat milk
- 3 tbsp. butter
- 3 tbsp. flour
- 1/2 teaspoon salt
- Speck pepper
- 1/4 c. grated sharp cheese (Parmesan)
- 1 sm. can shrimp, or possibly 1 c. cleaned, cooked shrimp
- 2 tbsp. sherry
- 1 tbsp. chopped parsley
Инструкции
- Place frzn fish in cellophane wrapper under running cool water for 10 min. Remove paper and slice in thin pcs--not necessary to make equal portions. Place in greased baking dish and sprinkle with chopped onion.
- Pour lowfat milk over fish. Bake in moderately warm oven of 400 degrees. Fish may take anywhere from 15-40 min to bake, depending on thickness and temperature. When it is easily flaked with fork, it is ready.
- Meanwhile, heat butter in top of double boiler or possibly plain pan; stir in flour, salt, and pepper. When fish is done, remove from oven and turn up heat to 450 degrees. Pour lowfat milk out of fish pan and stir into butter mix. (Keep fish in hot place.)
- Cook sauce, while stirring, till smooth and thickened. Add in cheese and stir till melted. Add in shrimp; heat. Stir in sherry. Pour sauce over fish; sprinkle with parsley and put back in oven to bake for 5 min or possibly till very lightly browned.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 279g | |
| Recipe makes 4 servings | |
| Calories 310 | |
| Calories from Fat 119 | 38% |
| Total Fat 13.53g | 17% |
| Saturated Fat 8.01g | 32% |
| Trans Fat 0.0g | |
| Cholesterol 166mg | 55% |
| Sodium 755mg | 31% |
| Potassium 673mg | 19% |
| Total Carbs 11.06g | 3% |
| Dietary Fiber 0.3g | 1% |
| Sugars 5.79g | 4% |
| Protein 32.7g | 52% |
