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Ингредиенты
- 1 pound fresh or possibly frzn halibut
- 4 slices onion
- 2 bay leaves
- 1/4 c. butter
- 1/4 c. flour
- 2 c. lowfat milk
- 1/2 pound Cheddar cheese, shredded
- Salt
- Pepper
- 1/2 c. buttered bread crumbs
- Parsley
- Paprika
Инструкции
- Top halibut with onion slices and broken bay leaves. Place fish in cheesecloth on rack directly over boiling water. Cover tightly and steam 30 min. Meanwhile, heat butter, stir in flour. Add in lowfat milk and stir and cook till sauce thickens and is smooth. Add in cheese. Stir till melted. Season to taste, salt and pepper. Break halibut into serving sizes, throw away bay leaves. Place fish in buttered baking dish. Top with cheese sauce and sprinkle with crumbs, parsley, paprika. Bake in moderate 350 degree oven for 30 min. Make about 4 servings.
- NOTE: You can double this recipe for more than 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 170g | |
| Recipe makes 8 servings | |
| Calories 297 | |
| Calories from Fat 154 | 52% |
| Total Fat 17.44g | 22% |
| Saturated Fat 10.28g | 41% |
| Trans Fat 0.0g | |
| Cholesterol 66mg | 22% |
| Sodium 324mg | 14% |
| Potassium 403mg | 12% |
| Total Carbs 11.85g | 3% |
| Dietary Fiber 0.5g | 2% |
| Sugars 4.02g | 3% |
| Protein 22.35g | 36% |
