Directions:
- Cook the broccoli according to package directions; drain.
- In 4 individual 14 to 16 ounce au gratin dishes or oval casseroles arrange broccoli and crab flavored fish pieces; set dishes aside.
- For sauce, in medium saucepan melt the butter over medium-high heat.
- Add mushrooms and garlic and cook about 4 minutes or until mushrooms are tender.
- Stir in flour and pepper.
- Stir in milk all at once.
- Cook and stir until thickened and bubbly; remove from the heat.
- Stir in cheddar cheese until melted.
- Spoon sauce over broccoli and fish in dishes.
- Cover dishes with foil.
- Bake in 400 degree oven for 8 to 10 minutes or until bubbly. (If desired, refrigerate casseroles for 2 to 24 hours.
- To serve, bake, covered, in a 400 degree oven for 20 to 25 minutes or until bubbly)
- Combine Parmesan cheese and crushed crackers; sprinkle over casseroles.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 193.49 Kcal (810 kJ) | ||
| Calories from fat | 64.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.14g | 11% | |
|---|---|---|---|
| Cholesterol | 18.61mg | 6% | |
| Sodium | 137.91mg | 6% | |
| Potassium | 521.72mg | 11% | |
| Total Carbs | 14.14g | 5% | |
| Sugars | 5g | 20% | |
| Dietary Fiber | 4.05g | 16% | |
| Protein | 18.16g | 36% | |
| Vitamin C | 82mg | 137% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 1.6mg | 9% | |
| Calcium | 256.5mg | 26% | |
| Amount Per 100 g | |||
| Calories | 68.34 Kcal (286 kJ) | ||
| Calories from fat | 22.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.52g | 11% | |
|---|---|---|---|
| Cholesterol | 6.57mg | 6% | |
| Sodium | 48.71mg | 6% | |
| Potassium | 184.26mg | 11% | |
| Total Carbs | 4.99g | 5% | |
| Sugars | 1.77g | 20% | |
| Dietary Fiber | 1.43g | 16% | |
| Protein | 6.41g | 36% | |
| Vitamin C | 29mg | 137% | |
| Vitamin A | 0.1mg | 6% | |
| Iron | 0.6mg | 9% | |
| Calcium | 90.6mg | 26% | |
* 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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