Asparagus Fish (cod, haddock or orange roughy) Bake Recipe

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Asparagus Fish (cod, haddock or orange roughy) Bake
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Ingredients:

Directions:

  1. • 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.
  2. • 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.
  3. • 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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 476.37 Kcal (1994 kJ)
Calories from fat 164.6 Kcal
% Daily Value*
Total Fat 18.29g 28%
Cholesterol 131.87mg 44%
Sodium 1075.72mg 45%
Potassium 739.92mg 16%
Total Carbs 36.35g 12%
Sugars 6.8g 27%
Dietary Fiber 2.51g 10%
Protein 37.95g 76%
Vitamin C 4.8mg 8%
Vitamin A 0.1mg 5%
Iron 3.6mg 20%
Calcium 288.9mg 29%
Amount Per 100 g
Calories 118.17 Kcal (495 kJ)
Calories from fat 40.83 Kcal
% Daily Value*
Total Fat 4.54g 28%
Cholesterol 32.71mg 44%
Sodium 266.84mg 45%
Potassium 183.54mg 16%
Total Carbs 9.02g 12%
Sugars 1.69g 27%
Dietary Fiber 0.62g 10%
Protein 9.41g 76%
Vitamin C 1.2mg 8%
Iron 0.9mg 20%
Calcium 71.7mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.5
    Points
  • 12
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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