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.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2003
- 2 cups Bechamel Sauce Recipe
- 2 cups shredded old Cheddar cheese
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 1/2 teaspoon Worcestershire sauce
- 2 green onions chopped
- 8 oz spinach fettuccine
- 1 lb white fish fillet (such as sole, tilapia or haddock)
- 1 cup fresh bread crumbs
- 2 tablespoons chopped fresh parsley
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.
Nutritional facts <b>Per serving:</b> about
- Sodium 1063 mg
- Protein 48 g
- Calories 702.0
- Total fat 29 g
- Cholesterol 139 mg
- Saturated fat 17 g
- Total carbohydrate 60 g
- Iron 26.0
- Folate 78.0
- Calcium 57.0
- Vitamin A 30.0
- Vitamin C 10.0