Directions:
- Peel and slice potatoes into thin to medium slices.
- Parboil potatoes for approximately 10min.
- While potatoes are cooking slice mushrooms into thick chunks. Clean beans and cut off ends.
- Prepare a roux by melting butter in a saucepan and adding flour. Cook for 2 min and then add milk(enough to cover potatoes).
- Mix white sauce with potatoes and place into bottom of 13x9inch pan.
- Place mushrooms and green beans over potatoes.
- Wash and dry the filets then lay over top of vegetables. Sprinkle bread crumbs over filets.
- Bake in 350° oven for 1 hour.
- This recipe can be varied by adding cooked onion to the potatoes, changing the vegetables used and also some spices could be added to the fish before sprinkling with bread crumbs.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 151.21 Kcal (633 kJ) | ||
| Calories from fat | 21.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.37g | 4% | |
|---|---|---|---|
| Cholesterol | 19.64mg | 7% | |
| Sodium | 76.5mg | 3% | |
| Potassium | 590.33mg | 13% | |
| Total Carbs | 23.03g | 8% | |
| Sugars | 5.34g | 21% | |
| Dietary Fiber | 4.12g | 16% | |
| Protein | 10.32g | 21% | |
| Vitamin C | 6.2mg | 10% | |
| Vitamin A | 1mg | 34% | |
| Iron | 2.2mg | 12% | |
| Calcium | 56.4mg | 6% | |
| Amount Per 100 g | |||
| Calories | 81.92 Kcal (343 kJ) | ||
| Calories from fat | 11.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.28g | 4% | |
|---|---|---|---|
| Cholesterol | 10.64mg | 7% | |
| Sodium | 41.45mg | 3% | |
| Potassium | 319.84mg | 13% | |
| Total Carbs | 12.48g | 8% | |
| Sugars | 2.89g | 21% | |
| Dietary Fiber | 2.23g | 16% | |
| Protein | 5.59g | 21% | |
| Vitamin C | 3.4mg | 10% | |
| Vitamin A | 0.6mg | 34% | |
| Iron | 1.2mg | 12% | |
| Calcium | 30.5mg | 6% | |
* 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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