Contreras Fish Casserole Recipe

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Ingredients:

Serving

2 cups brown rice, cooked
1 lb fish (fresh or frozen )
3 tbsp margarine
1 tsp salt
1 dash cayenne pepper (dash to 1 tsp.)
3 tbsp flour
1 1/2 cups milk
1 green pepper, diced
1 tomato, diced
1 tbsp margarine

Directions:

Bake fish for 30 minutes at 350F or steam it in a vegetable steamer until it flakes easily. Set aside.
Melt 3 tablespoons margarine in a medium saucepan.
Add salt, cayenne and flour. Stir to make a roux.
Gradually stir in milk.
Cook over medium heat, stirring constantly, until sauce thickens. Set aside.
In a greased 1 1/2 quart casserole layer as follows:.
1/2 of rice.
Cooked fish, flaked.
Diced green pepper.
Diced tomato.
Remaining rice.
Pour white sauce over top and dot with 1 tablespoon margarine.
Bake for 25-30 minutes at 350°F.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	462.52 Kcal (1936 kJ)
Calories from fat	206.89 Kcal
		% Daily Value*
Total Fat	22.99g	35%
Cholesterol	26.87mg	9%
Sodium	1008.59mg	42%
Potassium	435.55mg	9%
Total Carbs	48.26g	16%
Sugars	7.28g	29%
Dietary Fiber	3.79g	15%
Protein	15.64g	31%
Vitamin C	21mg	35%
Vitamin A	0.1mg	4%
Iron	1.3mg	7%
Calcium	142.4mg	14%

Amount Per 100 g
Calories	154.07 Kcal (645 kJ)
Calories from fat	68.92 Kcal
		% Daily Value*
Total Fat	7.66g	35%
Cholesterol	8.95mg	9%
Sodium	335.97mg	42%
Potassium	145.09mg	9%
Total Carbs	16.08g	16%
Sugars	2.43g	29%
Dietary Fiber	1.26g	15%
Protein	5.21g	31%
Vitamin C	7mg	35%
Iron	0.4mg	7%
Calcium	47.4mg	14%

* 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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