Directions:
- Mix flour with melted butter over low heat.
- Pour milk in slowly.
- Add pepper and salt to taste.
- Increase heat to high.
- Continue stirring.
- Grease casserole dish.
- Pour a little sauce in dish, layer flaked fish, cheese, sauce, then another layer of fish and cheese.
- Bake at 350 F for 1/2 hour.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 391.58 Kcal (1639 kJ) | ||
| Calories from fat | 184.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.47g | 31% | |
|---|---|---|---|
| Cholesterol | 113.95mg | 38% | |
| Sodium | 1379.53mg | 57% | |
| Potassium | 531.59mg | 11% | |
| Total Carbs | 12.47g | 4% | |
| Sugars | 6.5g | 26% | |
| Dietary Fiber | 0.59g | 2% | |
| Protein | 36.4g | 73% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.7mg | 4% | |
| Calcium | 592.6mg | 59% | |
| Amount Per 100 g | |||
| Calories | 131.67 Kcal (551 kJ) | ||
| Calories from fat | 61.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.88g | 31% | |
|---|---|---|---|
| Cholesterol | 38.32mg | 38% | |
| Sodium | 463.88mg | 57% | |
| Potassium | 178.75mg | 11% | |
| Total Carbs | 4.19g | 4% | |
| Sugars | 2.19g | 26% | |
| Dietary Fiber | 0.2g | 2% | |
| Protein | 12.24g | 73% | |
| Iron | 0.2mg | 4% | |
| Calcium | 199.3mg | 59% | |
* 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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