Directions:
- Place the asparagus in a small saucepan and cover with water. Bring to boil;cook for 1-2 minutes. Drain and place in a 1-qt. baking dish coated with nonstick cooking spray. Top with fish; set aside.
- In a small saucepan, saute onion in 1 tablespoon butter until tender. Stir in the flour, salt and pepper until blended. Gradually whisk in milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat, stir in cheese until melted. Pour over fish.
- Melt remaining butter; stir in crackers and parsley. Sprinkle over cheese sauce. Bake , uncovered, at 350 degrees for 20-25 minutes or until crumbs are golden brown and the fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 491.74 Kcal (2059 kJ) | ||
| Calories from fat | 172.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.21g | 30% | |
|---|---|---|---|
| Cholesterol | 131.87mg | 44% | |
| Sodium | 1028.83mg | 43% | |
| Potassium | 744.88mg | 16% | |
| Total Carbs | 38.04g | 13% | |
| Sugars | 6.8g | 27% | |
| Dietary Fiber | 2.91g | 12% | |
| Protein | 38.15g | 76% | |
| Vitamin C | 4.8mg | 8% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 3.8mg | 21% | |
| Calcium | 302.1mg | 30% | |
| Amount Per 100 g | |||
| Calories | 121.05 Kcal (507 kJ) | ||
| Calories from fat | 42.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.73g | 30% | |
|---|---|---|---|
| Cholesterol | 32.46mg | 44% | |
| Sodium | 253.26mg | 43% | |
| Potassium | 183.36mg | 16% | |
| Total Carbs | 9.36g | 13% | |
| Sugars | 1.67g | 27% | |
| Dietary Fiber | 0.72g | 12% | |
| Protein | 9.39g | 76% | |
| Vitamin C | 1.2mg | 8% | |
| Iron | 0.9mg | 21% | |
| Calcium | 74.4mg | 30% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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