Deep Dish Fish Casserole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 cup onions, chopped (or pearl onions)2 cups diagonally sliced carrots1 cup frozen peas1 lb white fish filets, broken into chunks1/2 tsp dried sage2 tbsp butter or reduced fat margarine3 tbsp flour1/2 tsp salt1/8 tsp black pepper1 cup skim milk1/4 bread crumbs
Preheat oven to 375 F
In medium saucepan, cook onions and carrots in boiling water for 8-10 minutes until tender. Add peas and cook for 1 minute. Drain, reserving 1 cup of liquid. Place vegetables in 2 qt casserole dish.
Meanwhile grill fish (or cook in microwave). Break into chunks and add to vegetables. Add sage.
Melt 2 tbsp butter (or margarine), stir in flour, salt and pepper. Gradually add milk in slow stream stirring constantly until mixture is smooth. Add the reserved 3/4 cup liquid from the vegetables. Cook and stir over medium heat until mixture thickens and comes to a boil. Pour over veggies and fish. Gently toss to combine.
Cover and bake for 15 minutes. Remove from oven and sprinkle with bread crumbs and return to oven for an additional 15 minutes uncovered.
Let stand 10 minutes before serving.
Number of Servings: 4
Recipe submitted by SparkPeople user SWISSMISS.
In medium saucepan, cook onions and carrots in boiling water for 8-10 minutes until tender. Add peas and cook for 1 minute. Drain, reserving 1 cup of liquid. Place vegetables in 2 qt casserole dish.
Meanwhile grill fish (or cook in microwave). Break into chunks and add to vegetables. Add sage.
Melt 2 tbsp butter (or margarine), stir in flour, salt and pepper. Gradually add milk in slow stream stirring constantly until mixture is smooth. Add the reserved 3/4 cup liquid from the vegetables. Cook and stir over medium heat until mixture thickens and comes to a boil. Pour over veggies and fish. Gently toss to combine.
Cover and bake for 15 minutes. Remove from oven and sprinkle with bread crumbs and return to oven for an additional 15 minutes uncovered.
Let stand 10 minutes before serving.
Number of Servings: 4
Recipe submitted by SparkPeople user SWISSMISS.
Nutritional Info Amount Per Serving
- Calories: 339.3
- Total Fat: 8.2 g
- Cholesterol: 160.3 mg
- Sodium: 681.0 mg
- Total Carbs: 27.5 g
- Dietary Fiber: 5.2 g
- Protein: 37.8 g
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