Try this Cottage Cheese Fish Bake recipe, or contribute your own.
Suggest a better descriptionPut fish fillets into a lightly greased frypan then add water and vinegar. Cover with a lid or greased paper and poach gently for about 5 or 6 minutes or until just cooked. Remove fish to a plate then boil the cooking liquid until reduced to 1/2 cup. Melt the margarine or butter in a saucepan, add flour to make a roux and stir over a low heat for a minute. Then add cottage cheese and cook over a low heat for a further minute or so, smoothing out the sauce with a wooden spoon. Add the 1/2 cup of reduced cooking liquor from the fish and the milk. Stir until the sauce boils and thickens, then beat well with a wooden spoon. Add the lemon rind and lemon juice, then season with a pinch each of cayenne and salt. Thin the sauce slightly with extra milk if necessary. Place the fish in a shallow ovenproof dish, pour over the sauce then sprinkle with the breadcrumbs and the parmesan cheese. Bake in a hot oven (200 deg C) until the crumbs are crisp and a lovely golden colour. Serve with boiled or steamed vegetables. Ser ves 4. Per serving: 1048 Calories (kcal); 13g Total Fat; (11% calories from fat); 211g Protein; 9g Carbohydrate; 453mg Cholesterol; 1565mg Sodium Food Exchanges: 0 Grain(Starch); 28 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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Serving Size: 1 Serving (649g) | ||
Recipe Makes: 1 servings | ||
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Calories: 479 | ||
Calories from Fat: 236 (49%) | ||
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Amt Per Serving | % DV | |
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Total Fat 26.2g | 35 % | |
Saturated Fat 6.2g | 31 % | |
Monounsaturated Fat 9.5g | ||
Polyunsanturated Fat 7g | ||
Cholesterol 17.6mg | 5 % | |
Sodium 1215.4mg | 42 % | |
Potassium 429.7mg | 11 % | |
Total Carbohydrate 24.2g | 7 % | |
Dietary Fiber 0.6g | 2 % | |
Sugars, other 23.6g | ||
Protein 35g | 50 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 479
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