Directions:
- First make cheese sauce.
- Melt butter in a medium saucepan over medium high heat.
- Add onion and cook until soft but not browned.
- Add flour and cook 1 minute stirring constantly.
- Remove from heat and season with salt and pepper.
- Gradually add milk while stirring constantly until mixture is completely smooth.
- Return to heat and cook, stirring, until mixture thickens.
- Reduce heat and simmer 3 minutes stirring constantly.
- In a small bowl, beat egg yolk.
- Stir in about 1/2 of the hot sauce and mix well.
- Stir egg yolk mixture and the cheese into hot sauce.
- Cook over low heat stirring constantly until cheese melts and mixture thickens.
- DO NOT BOIL.
- Preheat oven to 375.
- Butter or spray a 9 x 13 pan.
- Microwave frozen broccoli until almost done.
- Rinse and pat dry fish fillets.
- Cut fillets into two or three pieces.
- Brush fillets with lemon juice and sprinkle with salt and pepper.
- Arrange broccoli spears in bottom of buttered pan.
- Top with fish fillets and pour sauce over all.
- Sprinkle with remaining 1/4 c.
- Cheese.
- Bake 20 to 25 minutes and then briefly put under broiler until top is brown (watch carefully).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 276.84 Kcal (1159 kJ) | ||
| Calories from fat | 111.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.38g | 19% | |
|---|---|---|---|
| Cholesterol | 95.84mg | 32% | |
| Sodium | 263.72mg | 11% | |
| Potassium | 753.77mg | 16% | |
| Total Carbs | 11.94g | 4% | |
| Sugars | 4.62g | 18% | |
| Dietary Fiber | 2.55g | 10% | |
| Protein | 28.21g | 56% | |
| Vitamin C | 50.8mg | 85% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2mg | 11% | |
| Calcium | 299.2mg | 30% | |
| Amount Per 100 g | |||
| Calories | 93.9 Kcal (393 kJ) | ||
| Calories from fat | 37.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.2g | 19% | |
|---|---|---|---|
| Cholesterol | 32.51mg | 32% | |
| Sodium | 89.45mg | 11% | |
| Potassium | 255.67mg | 16% | |
| Total Carbs | 4.05g | 4% | |
| Sugars | 1.57g | 18% | |
| Dietary Fiber | 0.87g | 10% | |
| Protein | 9.57g | 56% | |
| Vitamin C | 17.2mg | 85% | |
| Iron | 0.7mg | 11% | |
| Calcium | 101.5mg | 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.
Try this similar recipes
-
Vegetable Curry
Broccoli florets, Green bell pepper, Red bell pepper and 13 more.. -
Chipotle-Bacon Mac and Cheese
Sea salt, divided, Cavatappi pasta, Corn oil, divided and 11 more.. -
Glazed Chocolate Cake
Unsalted butter, room temperature, Sugar and 7 more.. -
Creamy Baked Spinach
Butter, Onions, chopped, Flour, Grated nutmeg, Heavy cream and 10 more.. -
Hot n' Spicy Chicken
Chicken pieces, Salt, White pepper powder and 15 more.. -
Sweet Corn And White Cheddar Souffle With Herbs An...
Kernels from 2 ears of fresh corn and 14 more.. -
Jimmy Dean Hearty Sausage and Potato Soup
Jimmy dean hot and spicy sausage, cooked, crumbled and dr... and 10 more..
Also Try
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
