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Asparagus Fish (cod, haddock or orange roughy) Bake Recipe

Asparagus Fish (cod, haddock or orange roughy) Bake Recipe

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Asparagus Fish (cod, haddock or orange roughy) Bake

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Ingredients:

Serving

6 medium fresh asparagus spears, trimmed and cut into 1-inch pieces
3/4 lb cod , haddock or orange roughy fillets
1/3 cup chopped onion
2 tbsp butter, divided
1 tbsp all-purpose flour
1/8 tsp salt
1 dash(es) pepper
3/4 cup 2% milk
1/3 cup shredded cheddar cheese
1/4 cup crushed saltines (about 7 crackers)
1/8 tsp dried parsley flakes

Directions:

• Place the asparagus in a small saucepan and cover with water. Bring to a boil; cook for 1-2 minutes. Drain and place in a 1-qt. baking dish coated with 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° for 20-25 minutes or until crumbs are golden brown and fish flakes easily with a fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	476.37 Kcal (1994 kJ)
Calories from fat	164.6 Kcal
		% Daily Value*
Total Fat	18.29g	28%
Cholesterol	131.87mg	44%
Sodium	1075.72mg	45%
Potassium	739.92mg	16%
Total Carbs	36.35g	12%
Sugars	6.8g	27%
Dietary Fiber	2.51g	10%
Protein	37.95g	76%
Vitamin C	4.8mg	8%
Vitamin A	0.1mg	5%
Iron	3.6mg	20%
Calcium	288.9mg	29%

Amount Per 100 g
Calories	118.17 Kcal (495 kJ)
Calories from fat	40.83 Kcal
		% Daily Value*
Total Fat	4.54g	28%
Cholesterol	32.71mg	44%
Sodium	266.84mg	45%
Potassium	183.54mg	16%
Total Carbs	9.02g	12%
Sugars	1.69g	27%
Dietary Fiber	0.62g	10%
Protein	9.41g	76%
Vitamin C	1.2mg	8%
Iron	0.9mg	20%
Calcium	71.7mg	29%

* 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.

Tastes

salty
savory
bitter
sweet

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