Creamy Fettuccine Fish Bake
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 702 |
| pro | 48 g |
| total fat | 29 g |
| sat. fat | 17 g |
| carb | 60 g |
| fibre | 6 g |
| chol | 139 mg |
| sodium | 1,063 mg |
| % RDI: | - |
| calcium | 57 |
| iron | 26 |
| vit A | 30 |
| vit C | 10 |
| folate | 78 |
- Portion size: 4
This saucy dish of noodles, sauce and fish is delicious served with steamed broccoli. You can use any kind of noodles that you have on hand. Don't use previously frozen fish if you're planning to freeze this dish.
Ingredients
- 2 cups 2cupsBechamel Sauce Recipe
- 2 cups 2cupsshredded old Cheddar cheese
- 2 tbsp 2tbsplemon juice
- 1 tbsp 1tbspDijon mustard
- 1/2 tsp 1/2tspWorcestershire sauce
- 2 2green oniongreen onions, chopped
- 8 oz 8ozspinach fettuccine
- 1 lb 1lbwhite fish filletwhite fish fillets, (such as sole, tilapia or haddock)
- 1 cup 1cupfresh bread crumbs
- 2 tbsp 2tbspchopped fresh parsley
Preparation
In saucepan, heat béchamel sauce over medium heat; stir in half of the cheese, the lemon juice, mustard, Worcestershire sauce and onions until cheese is melted; let cool.
Meanwhile, in large pot of boiling salted water, cook fettuccine until tender but firm, about 10 minutes. Drain and rinse under cold water; drain and place in 8-inch (2 L) square glass baking dish.
Add 1 cup (250 mL) of the sauce; toss to coat. Arrange fish over top, cutting to fit if necessary; spoon remaining sauce over fish. Sprinkle with remaining cheese and bread crumbs. (Make-ahead: Refrigerate until cold. Cover and refrigerate for up to 4 hours. Or wrap in plastic wrap then heavy-duty foil and freeze for up to 1 month; thaw in refrigerator, about 36 hours. Add 30 minutes to baking time.)
Bake in 350°F (180°C) oven until fish flakes easily when tested, about 30 minutes. Sprinkle with parsley.
Source : Canadian Living Magazine: November 2003
