Directions:
- Saute the imitation crab in the butter flavoring, 1 tb butter (or olive oil) over medium-high heat until lightly browned and fragrant.
- Set aside.
- In a saucepan, melt the 3 tb of butter.
- Whisk in the flour, to form a paste.
- Quickly whisk in the milk, mixing thoroughly.
- Add the onion and dill.
- Stir occasionally, letting the sauce get to a low boil until sauce thickens.
- When sauce is thick, remove from heat, and stir in the sauteed imitation crab.
- Rinse fish fillets, and pat dry (important).
- Spray bottom of an 11x7 baking dish with cooking spray (butter flavored is best).
- Layer fish evenly along bottom of dish.
- Pour the crab and sauce mixture over the fish.
- Sprinkle the bread crumbs and parmesan over all.
- Bake at 375 degrees for 10-15 minutes or until fish is done (use a fork to get to the fish to test, if necessary).
- If desired, broil for 1 minute to form a crust.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 313.73 Kcal (1314 kJ) | ||
| Calories from fat | 136.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.12g | 23% | |
|---|---|---|---|
| Cholesterol | 79.93mg | 27% | |
| Sodium | 613.19mg | 26% | |
| Potassium | 315.09mg | 7% | |
| Total Carbs | 11.14g | 4% | |
| Sugars | 3.65g | 15% | |
| Dietary Fiber | 0.7g | 3% | |
| Protein | 30.92g | 62% | |
| Vitamin C | 0.7mg | 1% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 0.5mg | 3% | |
| Calcium | 214mg | 21% | |
| Amount Per 100 g | |||
| Calories | 117.37 Kcal (491 kJ) | ||
| Calories from fat | 50.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.66g | 23% | |
|---|---|---|---|
| Cholesterol | 29.9mg | 27% | |
| Sodium | 229.4mg | 26% | |
| Potassium | 117.88mg | 7% | |
| Total Carbs | 4.17g | 4% | |
| Sugars | 1.37g | 15% | |
| Dietary Fiber | 0.26g | 3% | |
| Protein | 11.57g | 62% | |
| Vitamin C | 0.2mg | 1% | |
| Iron | 0.2mg | 3% | |
| Calcium | 80.1mg | 21% | |
* 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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