Directions:
- Place the asparagus in a small saucepan and cover with water. Bring to a boil; cook for 1-2 minutes. Drain and place in a 1-qt. baking dish coated with cooking spray. Top with fish; set aside.
- In a small saucepan, saute onion in 1 tablespoon butter until tender. Stir in the flour, salt and pepper until blended. Gradually whisk in milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Pour over fish.
- Melt remaining butter; stir in crackers and parsley. Sprinkle over cheese sauce. Bake, uncovered, at 350° for 20-25 minutes or until crumbs are golden brown and fish flakes easily with a fork. Yield: 2 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 480.48 Kcal (2012 kJ) | ||
| Calories from fat | 164.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.25g | 28% | |
|---|---|---|---|
| Cholesterol | 131.87mg | 44% | |
| Sodium | 1075.65mg | 45% | |
| Potassium | 735.73mg | 16% | |
| Total Carbs | 37.38g | 12% | |
| Sugars | 6.8g | 27% | |
| Dietary Fiber | 2.4g | 10% | |
| Protein | 37.89g | 76% | |
| Vitamin C | 4.8mg | 8% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 3.5mg | 20% | |
| Calcium | 288.3mg | 29% | |
| Amount Per 100 g | |||
| Calories | 118.16 Kcal (495 kJ) | ||
| Calories from fat | 40.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.49g | 28% | |
|---|---|---|---|
| Cholesterol | 32.43mg | 44% | |
| Sodium | 264.53mg | 45% | |
| Potassium | 180.93mg | 16% | |
| Total Carbs | 9.19g | 12% | |
| Sugars | 1.67g | 27% | |
| Dietary Fiber | 0.59g | 10% | |
| Protein | 9.32g | 76% | |
| Vitamin C | 1.2mg | 8% | |
| Iron | 0.9mg | 20% | |
| Calcium | 70.9mg | 29% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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