Directions:
- In a large skillet, bring the water, lemon-pepper and bay leaf to a boil. Reduce heat; carefully add cod. Cover and simmer for 5-8 minutes or until fish flakes easily with a fork; drain and set aside. Discard bay leaf.
- Cook pasta according to package directions. Meanwhile, in a large saucepan, saute peppers and onion in butter over medium heat until tender. Stir in flour until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in the salt, thyme and pepper. Remove from the heat; stir in cheese until melted.
- Drain pasta. Stir fish and pasta into sauce. Transfer to a 2-qt. baking dish coated with cooking spray. Cover and bake at 350° for 25-30 minutes or until heated through. Yield: 6 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 308.78 Kcal (1293 kJ) | ||
| Calories from fat | 33.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.7g | 6% | |
|---|---|---|---|
| Cholesterol | 94.03mg | 31% | |
| Sodium | 916.04mg | 38% | |
| Potassium | 474.76mg | 10% | |
| Total Carbs | 29.76g | 10% | |
| Sugars | 13.8g | 55% | |
| Dietary Fiber | 1.22g | 5% | |
| Protein | 33.81g | 68% | |
| Vitamin C | 42.6mg | 71% | |
| Iron | 0.6mg | 3% | |
| Calcium | 343.1mg | 34% | |
| Amount Per 100 g | |||
| Calories | 51.43 Kcal (215 kJ) | ||
| Calories from fat | 5.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.62g | 6% | |
|---|---|---|---|
| Cholesterol | 15.66mg | 31% | |
| Sodium | 152.56mg | 38% | |
| Potassium | 79.07mg | 10% | |
| Total Carbs | 4.96g | 10% | |
| Sugars | 2.3g | 55% | |
| Dietary Fiber | 0.2g | 5% | |
| Protein | 5.63g | 68% | |
| Vitamin C | 7.1mg | 71% | |
| Iron | 0.1mg | 3% | |
| Calcium | 57.1mg | 34% | |
* 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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