BAKED FISH WITH CHEESE SAUCE

Baked Fish With Cheese Sauce image

Provided by mer5901

Categories < 30 Mins

Time 25m

Yield 4 serving(s)

Number Of Ingredients 9

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1 lb fish fillets such as flounder or 1 lb orange roughy
nonstick spray coating
1 tablespoon margarine or 1 tablespoon butter
2 tablespoons dry breadcrumbs
3/4 cup skim milk
1 tablespoon all-purpose flour
1/2 cup cheddar cheese, shredded
1 1/2 teaspoons Dijon mustard
fresh dill weed (optional)

Steps:

Preheat oven to 400. Meanwhile spray a shallow baking dish with nonstick coating. Place fillets in dish, tucking under any thin edges.
Melt margarine or butter; brush on top of fish. Top with bread crumbs. Bake for 10 to 15 minutes or until fish flakes with a fork.
While fish is baking, prepare sauce. In a small saucepan stir together milk and flour. Cook and stir over medium heat till thickened and bubbly. Add cheese and mustard. Cook and stir until cheese melts.
Serve fillets with cheese sauce and dillweed (optional).

Nutrition Facts : Calories 225.5, Fat 9.2, SaturatedFat 3.9, Cholesterol 70.2, Sodium 285.3, Carbohydrate 6.7, Fiber 0.3, Sugar 0.3, Protein 27.4