6medium Fish Fillets or MedallionsHake, Haddock, Tilapia etc
SAUCE/TOPPING:
4TBButter
⅓cupFlour
1cupMilk
1cupChicken Stock
½tMustard Powder
¼tSalt
½tFreshly Ground Black Pepper
¼tGround Nutmeg
1cupCheddar Cheesegrated, divided
½cupFresh Bread Crumbs
Instructions
Pre-heat the oven to 180 deg C (350 deg F) – spray an oven dish with cooking all (should be large enough for a single layer of Fish)
Cook the Fish as you prefer – steam, bake or fry in a non-stick pan until done – place in a single layer on the bottom of the prepared oven dish
SAUCE/TOPPING: Melt the Butter in a medium pan over low heat – stir in the Flour until a paste forms – add the Milk slowly, whilst stirring continuously
Mix together the Chicken Stock, Mustard Powder, Salt, Pepper and Nutmeg – add to the pan and stir until smooth – simmer 2 – 3 minutes until the sauce has thickened – remove from the heat
Stir in 3/4 cup of the Cheddar Cheese and stir until melted and smooth – pour over the Fish in the oven dish
Combine the remaining Cheese and Bread Crumbs – sprinkle over the sauce and bake 15 – 20 minutes until bubbly and golden
Nutrition Facts
Smothered Fish (a.k.a. Fish Mornay)
Amount per Serving
Calories
327.6
% Daily Value*
Fat
18.5
g
28
%
Saturated Fat
10.9
g
68
%
Polyunsaturated Fat
4.6
g
Cholesterol
81.8
mg
27
%
Carbohydrates
12.8
g
4
%
Fiber
0.5
g
2
%
Sugar
2.8
g
3
%
Protein
28.6
g
57
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition value, where given, is not always accurate. Please also check your ingredient labels.