Mustardy Deep Sea Perch Casserole Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

2 tbsp butter
3 tbsp all-purpose flour
3/4 cup milk
2 tbsp seedless raisins
1/4 cup chopped hazelnuts
2 tbsp coarse-grained mustard
2 tsp fresh lemon juice
1 dash hot pepper sauce (e.g. tabasco) , or to taste
salt and black pepper to taste
1/2 tsp paprika
1 lb boneless deep sea perch fillets
2 bananas, peeled and sliced

Directions:

Melt butter in a skillet over medium heat. Gradually stir in flour, and cook until slightly brown. Gradually stir in the milk, raisins, and hazelnuts, stirring constantly. Continue stirring, and add the mustard, lemon juice, and hot pepper sauce. Remove from heat, and set aside.
Preheat the oven to 375 degrees F (190 degrees C). Season the fish fillets with salt, pepper, and paprika on both sides. Place the fillets in a single layer in an oven-proof baking dish. Arrange banana slices over the fish, then pour the mustard sauce over all.
Bake for about 30 to 40 minutes in the preheated oven, or until fish flakes easily with a fork.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	318.45 Kcal (1333 kJ)
Calories from fat	108.28 Kcal
		% Daily Value*
Total Fat	12.03g	19%
Cholesterol	118.22mg	39%
Sodium	171.21mg	7%
Potassium	692.63mg	15%
Total Carbs	26.25g	9%
Sugars	12.81g	51%
Dietary Fiber	3.19g	13%
Protein	25.74g	51%
Vitamin C	9.2mg	15%
Vitamin A	0.1mg	3%
Iron	1.7mg	10%
Calcium	163.9mg	16%

Amount Per 100 g
Calories	125.41 Kcal (525 kJ)
Calories from fat	42.64 Kcal
		% Daily Value*
Total Fat	4.74g	19%
Cholesterol	46.56mg	39%
Sodium	67.43mg	7%
Potassium	272.78mg	15%
Total Carbs	10.34g	9%
Sugars	5.05g	51%
Dietary Fiber	1.26g	13%
Protein	10.14g	51%
Vitamin C	3.6mg	15%
Iron	0.7mg	10%
Calcium	64.5mg	16%

* 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

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Broccoli-Ham Puff Pancake

Butter, cubed, King arthur unbleached all-purpose flour and 11 more..
Crabmeat and Corn Soup

Butter, All-purpose flour, Whole milk , homogenized and 8 more..
Cheese Croquettes

Butter, All-purpose flour , sifted, Milk and 8 more..
Baked Potato Soup

Butter or margarine, All-purpose flour, Milk and 9 more..
Orange Roughy Amandine

Almonds and 7 more..
Angel Hair Pasta with Garlic Shrimp and Broccoli

Angel hair pasta, Butter, divided, All-purpose flour, Milk and 12 more..
White Bean and Bacon Dip with Rosemary Pita Chips

Chips, Dried crushed rosemary, Salt, Garlic powder and 12 more..
Cauliflower Gratin With Manchego and Almond Sauce

Half-and-half, Almonds , whole roasted with skin and 11 more..
Garlic- Shrimp Angel Hair

Angel hair pasta, uncooked, Butter, All-purpose flour and 10 more..

Recipe Tags

Weightwatchers Points

6.7

Points
8

PointsPlus

Good Points

saturated fat free,
low sodium

Also Try

Sea Shell Crab Casserole
Casserole for a Crowd
Casserole With Black-Eyed Peas

Lean ground beef, Black-eyed peas with jalapenos, drained and 7 more..
Casserole of Shrimp in Garlic Butter (Shrimp De Jonghe)

Shrimp, Butter, melted, Garlic cloves, minced and 5 more..
Seven Seas Casserole

Cream of celery soup, Milk (3/4 soupcan full) and 9 more..
Baked Parmesan Perch
Kevin's Sea Shells

Shrimp, peeled and deveined, Sour cream and 11 more..
Awesome Baked Sea Scallops

Sea scallops, rinsed and drained, Butter, melted and 8 more..
Grilled Sea Bass with Garlic Butter

Sea bass, Butter, Extra virgin olive oil and 6 more..
Seafood Casserole or Yummy Tuna Casserole

Dry pasta, Mayonnaise, Milk or 1/2 cup white wine and 6 more..