Creamy Talapia w/Butter Beans
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 - 1 .5 lb Talapia fillets2 Tbsp Butter2 Tbsp coconut oil (or butter)3 - 4 Tbsp Flour1 C shredded cheddar cheese1 C 1% milk1/2 C fat free chicken broth1 C chopped celery1 C chopped red onion1 can Butter beans1/4 tsp cayanne pepper1/4 Fish fry seasoning or Sazon.1/4 tsp white pepper1/4 tsp paprika1/4 tsp Sea salt
Preheat oven to 350 F. melt 2 Tb butter, brush over fish fillets. sprinkle with salt, Sazon/seasoning and pepper. Roll up each fillet and place seam side down in a 9" x 12 pan. Set aside.
In a large skillet saute celery, onion and chicken broth until onions are soft. Add butter beans, cayenne pepper, and 1/2 C milk to mixture and stir well.Pour mixture over fish.
Bake in oven for 25 min or until fish flakes easily.
While fish is baking, melt coconut oil in a saucepan.
Stir in flour to make a rough. Gradually add 1/2 C milk, stir until smooth and thickened. Reduce heat stir in 1 C of cheese. Remove from heat until fish is done.
Spoon liquid from cooked fish. Stir 1/4 C into cheese sauce (more if the sauce is too thick)
Preheat broiler. Pour cheese sauce over fish, sprinkle with paprika and place under broiler for about 1 minute just until cheese sauce is bubbly and slightly golden.
Number of Servings: 4
Recipe submitted by SparkPeople user KABOOPER.
In a large skillet saute celery, onion and chicken broth until onions are soft. Add butter beans, cayenne pepper, and 1/2 C milk to mixture and stir well.Pour mixture over fish.
Bake in oven for 25 min or until fish flakes easily.
While fish is baking, melt coconut oil in a saucepan.
Stir in flour to make a rough. Gradually add 1/2 C milk, stir until smooth and thickened. Reduce heat stir in 1 C of cheese. Remove from heat until fish is done.
Spoon liquid from cooked fish. Stir 1/4 C into cheese sauce (more if the sauce is too thick)
Preheat broiler. Pour cheese sauce over fish, sprinkle with paprika and place under broiler for about 1 minute just until cheese sauce is bubbly and slightly golden.
Number of Servings: 4
Recipe submitted by SparkPeople user KABOOPER.
Nutritional Info Amount Per Serving
- Calories: 453.1
- Total Fat: 23.0 g
- Cholesterol: 48.6 mg
- Sodium: 623.6 mg
- Total Carbs: 22.3 g
- Dietary Fiber: 4.0 g
- Protein: 13.7 g
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