Directions:
- Rinse fillets, and pat dry; sprinkle with 1/4 teaspoon black pepper. Place in a 13- x 9- x 2-inch baking dish coated with cooking spray. Combine wine and water; pour over fillets. Bake, uncovered, at 400° for 12 minutes. Drain, pouring liquid into a glass measure; let solids settle. Reserve 3/4 cup clear liquid.
- Coat a nonstick skillet with cooking spray; add 1/4 cup of the reserved liquid and 1 tablespoon lemon juice. Place over medium-high heat until hot. Add mushrooms; saute 3 minutes. Add zucchini and sweet red pepper; saute 3 minutes. Stir in salt and remaining 1/4 teaspoon black pepper. Spoon over fillets.
- Combine 1/4 cup reserved liquid, celery, green onions, and crushed red pepper in a saucepan. Bring to a boil; reduce heat, and simmer until vegetables are tender. Combine 1/4 cup milk and flour, stirring until smooth. Stir in remaining 3/4 cup milk and 1/4 cup reserved liquid; stir into celery mixture. Cook, stirring constantly, 2 minutes or until slightly thickened. Remove from heat; stir in parsley and remaining 1/2 tablespoon lemon juice. Spoon over vegetables and fillets; sprinkle with cheese. Bake at 400° for 15 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 249.87 Kcal (1046 kJ) | ||
| Calories from fat | 22.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.46g | 4% | |
|---|---|---|---|
| Cholesterol | 46.85mg | 16% | |
| Sodium | 298.67mg | 12% | |
| Potassium | 1121.29mg | 24% | |
| Total Carbs | 18.15g | 6% | |
| Sugars | 7.98g | 32% | |
| Dietary Fiber | 2.77g | 11% | |
| Protein | 31.98g | 64% | |
| Vitamin C | 72.5mg | 121% | |
| Iron | 1.7mg | 10% | |
| Calcium | 180.5mg | 18% | |
| Amount Per 100 g | |||
| Calories | 58.89 Kcal (247 kJ) | ||
| Calories from fat | 5.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.58g | 4% | |
|---|---|---|---|
| Cholesterol | 11.04mg | 16% | |
| Sodium | 70.39mg | 12% | |
| Potassium | 264.28mg | 24% | |
| Total Carbs | 4.28g | 6% | |
| Sugars | 1.88g | 32% | |
| Dietary Fiber | 0.65g | 11% | |
| Protein | 7.54g | 64% | |
| Vitamin C | 17.1mg | 121% | |
| Iron | 0.4mg | 10% | |
| Calcium | 42.6mg | 18% | |
* 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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