Deep Dish Fish Casserole

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Deep Dish Fish Casserole calories by ingredient

Number of Servings: 4


    1 cup onions, chopped (or pearl onions)
    2 cups diagonally sliced carrots
    1 cup frozen peas
    1 lb white fish filets, broken into chunks
    1/2 tsp dried sage
    2 tbsp butter or reduced fat margarine
    3 tbsp flour
    1/2 tsp salt
    1/8 tsp black pepper
    1 cup skim milk
    1/4 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.

TAGS:  Fish | Dinner | Fish Dinner |