Directions:
- Heat oil and 2 tablespoon of the butter and cook onions over medium heat until soft and golden, stirring often- about 15 minutes.
- Stir in the flour and cook for 2 minutes.
- Whisk in the milk, bring to a boil, reduce heat and simmer for 15 minutes.
- Add more milk if sauce is too thick.
- Season with salt and pepper.
- Spread one third of the onion sauce in a casserole and sprinkle with one third of the cheeses.
- Cover with the fish fillets, then sprinkle with one third of the cheese.
- Pour the remaining sauce over the fish and sprinkle with the remaining cheese.
- Top with the fresh bread crumbs and dot with small pats of butter.
- Bake in a preheated 400 degree oven for about 20 minutes until the casserole is bubbly.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 694.76 Kcal (2909 kJ) | ||
| Calories from fat | 299.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 33.32g | 51% | |
|---|---|---|---|
| Cholesterol | 178.16mg | 59% | |
| Sodium | 1140.62mg | 48% | |
| Potassium | 1076.2mg | 23% | |
| Total Carbs | 41.81g | 14% | |
| Sugars | 15.48g | 62% | |
| Dietary Fiber | 5.04g | 20% | |
| Protein | 51.49g | 103% | |
| Vitamin C | 12.1mg | 20% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 1mg | 6% | |
| Calcium | 554.6mg | 55% | |
| Amount Per 100 g | |||
| Calories | 105.55 Kcal (442 kJ) | ||
| Calories from fat | 45.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.06g | 51% | |
|---|---|---|---|
| Cholesterol | 27.07mg | 59% | |
| Sodium | 173.29mg | 48% | |
| Potassium | 163.51mg | 23% | |
| Total Carbs | 6.35g | 14% | |
| Sugars | 2.35g | 62% | |
| Dietary Fiber | 0.77g | 20% | |
| Protein | 7.82g | 103% | |
| Vitamin C | 1.8mg | 20% | |
| Iron | 0.2mg | 6% | |
| Calcium | 84.3mg | 55% | |
* 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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