Parmesan Fish Bake
Recipe type: Fish
Serves: 4
 
Ingredients
  • ¼ cup chopped onion
  • 1 Tbsp vegetable oil
  • 2 Tbsp flour
  • ¼ tsp salt
  • ¾ cup milk
  • ¾ cup shredded carrots
  • ½ cup (2 ounces) shredded Parmesan cheese
  • 6 to 8 Tbsp lemon juice
  • 1 pound fish fillets
Instructions
  1. Preheat the oven to 350 degrees F. Saute onions in the oil in a skillet until translucent. Stir in the flour and salt. Add the milk. Cook until thickened, stirring constantly. Add the carrots, cheese and lemon juice. Place the fish in a 7X11 inch baking dish. Pour the sauce over the fish. Bake for 25 minutes or until 145 degrees on a meat thermometer. Serve with hot cooked rice or pasta.
Notes
You may substitute broth for the milk. Also you may add other vegetables, such as peppers, peas, etc.
Nutrition Information
Calories: 279 Fat: 13 Carbohydrates: 11 Sugar: 5 Sodium: 392 Fiber: 1 Cholesterol: 80
Recipe by Nutrition Know How at https://nutritionknowhow.org/blog/b/fish-bake/