Directions:
- Preheat oven to 350 degrees F (175 degrees C). Butter 8 small ovenproof ramekins.
- Cut fish into 8 pieces, and arrange in a shallow 9x13 inch baking dish. Pour wine over fish, and sprinkle with 1/8 teaspoon ground white pepper.
- Bake in preheated oven for 20 minutes, or until fish flakes easily; keep oven on for final step.
- Melt 2 tablespoons butter in a large saucepan over medium heat. Saute mushrooms, onion and red bell pepper until tender; remove from heat and set aside.
- Melt remaining 2 tablespoons butter in the saucepan over low heat. Mix in flour, and cook for 1 minute, stirring constantly until smooth. Gradually add milk and increase heat to medium; stir constantly until mixture is thick and bubbly.
- Stir in mushroom mixture, salt and remaining 1/8 teaspoon ground white pepper to saucepan, stirring until well combined. Remove sauce from heat and set aside.
- Remove fish from wine carefully with a slotted spoon, and place 1 piece into each ramekin. Sprinkle crabmeat evenly on tops, followed by 2 tablespoons sauce and 1 1/2 teaspoons cheese in each dish.
- Bake in preheated oven for 5 minutes or until cheese is hot and bubbly; serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 283.58 Kcal (1187 kJ) | ||
| Calories from fat | 173.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.3g | 30% | |
|---|---|---|---|
| Cholesterol | 57.06mg | 19% | |
| Sodium | 193.25mg | 8% | |
| Potassium | 296.31mg | 6% | |
| Total Carbs | 6.36g | 2% | |
| Sugars | 0.73g | 3% | |
| Dietary Fiber | 0.3g | 1% | |
| Protein | 18.04g | 36% | |
| Vitamin C | 7mg | 12% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 3.2mg | 18% | |
| Calcium | 144.6mg | 14% | |
| Amount Per 100 g | |||
| Calories | 172.18 Kcal (721 kJ) | ||
| Calories from fat | 105.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.72g | 30% | |
|---|---|---|---|
| Cholesterol | 34.64mg | 19% | |
| Sodium | 117.34mg | 8% | |
| Potassium | 179.91mg | 6% | |
| Total Carbs | 3.86g | 2% | |
| Sugars | 0.44g | 3% | |
| Dietary Fiber | 0.18g | 1% | |
| Protein | 10.95g | 36% | |
| Vitamin C | 4.2mg | 12% | |
| Vitamin A | 0.2mg | 10% | |
| Iron | 1.9mg | 18% | |
| Calcium | 87.8mg | 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.
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