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Ингредиенты
- 1 pound fillet of flounder
- 1/8 c. minced onion
- 1/8 c. butter
- 6 1/2 ounce can mushrooms
- 8 ounce crab meat
- 1 T parsley
- 1/4 c. crackers or possibly bread crumbs
- 3 T butter
- 1 T flour
- 1/8 teaspoon salt
- 1 c. lowfat milk
- 2 ounce Swiss cheese
- 1/4 teaspoon paprika
Инструкции
- Cook onion in 1/8 cup butter till tender. Stir liquid removed mushrooms (save liquid) into frying pan with crab, crumbs, parsley, salt and pepper. Spread mix over fillets. Roll and place seam down in baking pan.In saucepan, heat 3 tbsp butter, blend in flour. Add in sufficient lowfat milk to mushroom liquid till mix thickens (1 cup). Pour over fillets. Bake 25 min. Sprinkle with cheese and paprika. Bake for 10 min. Any white meat fish can be substituted.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 301g | |
| Recipe makes 4 servings | |
| Calories 356 | |
| Calories from Fat 136 | 38% |
| Total Fat 15.46g | 19% |
| Saturated Fat 8.87g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 144mg | 48% |
| Sodium 611mg | 25% |
| Potassium 789mg | 23% |
| Total Carbs 12.32g | 3% |
| Dietary Fiber 1.1g | 4% |
| Sugars 4.24g | 3% |
| Protein 40.39g | 65% |
