Directions:
- Saute the celery, onions and bell pepper in butter until the vegetables soften.
- Add flour, salt, pepper, tarragon, basil, and milk, stirring until blended.
- Cook sauce until it thickens, stirring constantly.
- Lower the heat and add cheese, stirring until the cheese just melts. Do NOT boil the cheese or it will get stringy.
- Rinse the tilapia fillets in cold salted water, then drain and pat dry.
- Arrange the fish in a single layer in an oblong baking dish.
- Spoon the sauce over all.
- Bake at 425ºF for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 225 Kcal (942 kJ) | ||
| Calories from fat | 80.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.99g | 14% | |
|---|---|---|---|
| Cholesterol | 75.55mg | 25% | |
| Sodium | 312.25mg | 13% | |
| Potassium | 426.82mg | 9% | |
| Total Carbs | 7.08g | 2% | |
| Sugars | 1.3g | 5% | |
| Dietary Fiber | 1.25g | 5% | |
| Protein | 29.87g | 60% | |
| Vitamin C | 8.6mg | 14% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.5mg | 8% | |
| Calcium | 225.6mg | 23% | |
| Amount Per 100 g | |||
| Calories | 129.02 Kcal (540 kJ) | ||
| Calories from fat | 46.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.16g | 14% | |
|---|---|---|---|
| Cholesterol | 43.32mg | 25% | |
| Sodium | 179.05mg | 13% | |
| Potassium | 244.75mg | 9% | |
| Total Carbs | 4.06g | 2% | |
| Sugars | 0.74g | 5% | |
| Dietary Fiber | 0.72g | 5% | |
| Protein | 17.13g | 60% | |
| Vitamin C | 5mg | 14% | |
| Iron | 0.8mg | 8% | |
| Calcium | 129.4mg | 23% | |
* 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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