MiladyB

BAKED FISH AU GRATIN

Vegetable cooking spray
1 pound firm white fish fillets such as talapia, or halibut
1 tablespoon butter
1 tablespoon flour
3/4 cup milk or fat-free half & half
1 teaspoon lemon pepper
1 1/2 cups grated reduced fat cheddar cheese


Preheat oven to 375 degrees and coat a long baking dish with cooking spray. Pat fish
dry with a paper towel and place in a single layer in baking dish. In a small saucepan
melt butter over medium heat. Add flour and cook for one minute. Add half & half, lemon
pepper and bring to a boil, stirring constantly until thickened. Spoon mixture over
fillets. Bake for 10 minutes. Remove fish from oven and sprinkle with cheese,
continue baking for 10 minutes more or until fish flakes easily with a fork.

Makes 4 servings. Per Serving: 264 Cal; 26 g Protein; 11 g Tot Fat; 5 g Carb;
0 g Fiber; 0 g Sugar; 325 mg Sodium

__________________
Beth

Little Victories; Grand Rapids, MI
Bariatric Support Group


CherishedTeddyBear-(TT Bear Lover)

The Poetry of Milady
New Beginnings: My Journey to LIFE

359(BMI: 57.9)/143(BMI:23.1)
Highest/Current

Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 216 lbs GONE!!


Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008

Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbadder removal: 06/09/08-Dr Randal Baker