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Baked Fish with Cheese Sauce Recipe

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There's plenty of time to whip up this flaky fish and decadent cheese sauce. Turn a ho-hum weeknight into a special occasion.—Kristin Reynolds, Van Buren, Arkansas

This recipe is:

Quick

Diabetic Friendly

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Baked Fish with Cheese Sauce Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

5 15 20

Ingredients

4 orange roughy fillets (4 ounces each)
1 tablespoon butter, melted
2 tablespoons dry bread crumbs
1 tablespoon all-purpose flour
3/4 cup 2% milk
1/2 cup shredded cheddar cheese
1-1/2 teaspoons Dijon mustard

Directions

Place fish in a greased 11-in. x 7-in. baking dish. Brush with butter; sprinkle with bread crumbs. Bake at 400° for 15-20 minutes or until fish flakes easily with a fork.
Meanwhile, in a small saucepan, combine flour and milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cheese and mustard until cheese is melted. Serve with fish. Yield: 4 servings.

Cooking for 2: Baked Fish with Cheese Sauce for Two

Nutritional Facts 1 fillet with 3 tablespoons sauce equals 206 calories, 9 g fat (5 g saturated fat), 94 mg cholesterol, 279 mg sodium, 7 g carbohydrate, trace fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Originally published as Baked Fish with Cheese Sauce in Taste of Home October/November 2010, p61

Cheddar Tip

Select sharp cheddar when using packaged shredded cheese from recipes that you’d like to have a bolder flavor. If you will be shredding cheese at home from bulk cheddar, you can choose from mild, medium, sharp and extra sharp.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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