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Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) Recipe

Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) Recipe

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Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu)

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Ingredients:

Serving

1 baking potato
1 dash salt
1 dash black pepper
nonstick cooking spray
12 oz flounder fillets
2 tbsp lemon juice
1 dash kosher salt
1 dash black pepper
1 tsp paprika
4 oz velveeta reduced fat cheese product, cubed
3 tbsp 2% low-fat milk
1/2 tsp dill weed
2 cups steamed broccoli
1/2 lemon, cut into wedges (for garnish )

Directions:

POTATO: Preheat oven to 350°F Cut potato in half lengthwise and score the tops. Sprinkle with salt, black pepper, and non-fat spray butter. Place on a baking sheet and bake for 20 minutes.
FISH: Meanwhile, to a shallow casserole dish sprayed non-stick cooking spray, place fish and sprinkle with lemon juice, salt, black pepper, and paprika and place in the oven with the potatoes and continue to bake for 20-25 minutes or until fish flakes easily with a fork and potatoes are tender.
SAUCE: Place sauce ingredients in a small microwave safe bowl or pyrex measuring cup. Melt the cheese mixture for 2-3 minutes, stirring after each minute. Serve with meal.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	288.43 Kcal (1208 kJ)
Calories from fat	88.71 Kcal
		% Daily Value*
Total Fat	9.86g	15%
Cholesterol	97.89mg	33%
Sodium	1505.95mg	63%
Potassium	639.93mg	14%
Total Carbs	17.53g	6%
Sugars	7.64g	31%
Dietary Fiber	3.21g	13%
Protein	34.13g	68%
Vitamin C	87.9mg	147%
Iron	1.2mg	7%
Calcium	617.9mg	62%

Amount Per 100 g
Calories	80.29 Kcal (336 kJ)
Calories from fat	24.7 Kcal
		% Daily Value*
Total Fat	2.74g	15%
Cholesterol	27.25mg	33%
Sodium	419.23mg	63%
Potassium	178.15mg	14%
Total Carbs	4.88g	6%
Sugars	2.13g	31%
Dietary Fiber	0.89g	13%
Protein	9.5g	68%
Vitamin C	24.5mg	147%
Iron	0.3mg	7%
Calcium	172mg	62%

* 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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