Directions:
- Melt butter in sauce pan.
- Add flour.
- Add milk and stir until thick to make a white sauce.
- Add 1/4 cup of the parmesan cheese and stir until melted.
- Add salt and pepper to sauce to taste.
- Place spinach in bottom of casserole dish.
- Top with fish fillet(s).
- Cover with white sauce.
- Combine Mozzarella, 1/4 cup of Parmesan, cheddar cheese, bread crumbs and Old Bay Seasoning.
- Sprinkle over top of sauce.
- Bake at 350°F for 20-30 minutes (no need to cover with foil).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 407.61 Kcal (1707 kJ) | ||
| Calories from fat | 178.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.89g | 31% | |
|---|---|---|---|
| Cholesterol | 95.75mg | 32% | |
| Sodium | 808.67mg | 34% | |
| Potassium | 838.09mg | 18% | |
| Total Carbs | 15.09g | 5% | |
| Sugars | 4.61g | 18% | |
| Dietary Fiber | 3.4g | 14% | |
| Protein | 42.45g | 85% | |
| Vitamin C | 4.3mg | 7% | |
| Vitamin A | 0.8mg | 27% | |
| Iron | 3.3mg | 18% | |
| Calcium | 810.6mg | 81% | |
| Amount Per 100 g | |||
| Calories | 122.63 Kcal (513 kJ) | ||
| Calories from fat | 53.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.98g | 31% | |
|---|---|---|---|
| Cholesterol | 28.81mg | 32% | |
| Sodium | 243.29mg | 34% | |
| Potassium | 252.14mg | 18% | |
| Total Carbs | 4.54g | 5% | |
| Sugars | 1.39g | 18% | |
| Dietary Fiber | 1.02g | 14% | |
| Protein | 12.77g | 85% | |
| Vitamin C | 1.3mg | 7% | |
| Vitamin A | 0.2mg | 27% | |
| Iron | 1mg | 18% | |
| Calcium | 243.9mg | 81% | |
* 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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