SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 289.1
  • Total Fat: 9.4 g
  • Cholesterol: 91.7 mg
  • Sodium: 839.4 mg
  • Total Carbs: 8.4 g
  • Dietary Fiber: 0.1 g
  • Protein: 41.0 g

View full nutritional breakdown of Low Fat Cod Au Gratin calories by ingredient
Report Inappropriate Recipe

Low Fat Cod Au Gratin

Submitted by: AMYMURRAYADAMS


Number of Servings: 4

Ingredients

    1 Tbsp reduced fat margarine
    2 Tbsp all-purpose flour
    1 cup skim milk

    1 Tbsp dijon mustard
    1 Tbsp dried minced onion
    1 tsp dried dill weed
    1/4 cup grated light parmesan cheese

    90 g light cheddar, grated

    454 g fresh or frozen cod, thawed

Directions

Preheat oven to 350.

Melt margarine in a small saucepan over medium heat. Add flour and whisk to form a roux. Slowly add milk and continue whisking over medium heat until sauce thickens. Add dijon, onion, dill, and parmesan and stir until well combined and parmesan has melted.

Place cod fillets in a greased 8x8 baking dish and cover with sauce. Spread cheddar over the top and bake at 350 for 40-45 minutes until sauce is bubbly and fish flakes easily.

Break fish into bite-sized pieces and stir to combine well with sauce and cheese. Serve over brown rice.

Serving Size: Makes 4 1-cup servings

Number of Servings: 4

Recipe submitted by SparkPeople user AMYMURRAYADAMS.






Great Stories from around the Web


Rate This Recipe