- 1/2 lb cod fillets
- 1/4 cup butter
- 3 Tbs flour
- 1/2 tsp dry mustard
- dash cayenne pepper
- 2 cups milk
- 1/2 tsp Worcestershire
- 1/2 tsp salt
- 1 egg, well beaten
- 1 cup grated sharp cheddar cheese
- 3 English muffins, split and toasted
- 6 tomato slices
- Poach fish. Flake into small pieces; set aside. In medium saucepan, over medium heat, melt butter. Stir in flour, mustard and cayenne pepper. Reduce heat; gradually add milk, stirring constantly. Add Worcestershire sauce; continue cooking over medium heat until thickened. Gradually stir about 1/2 cup of hot mixture into eggs; return to mixture in saucepan. Continue cooking for 1 minute more, stirring constantly. Add cheese; stir until melted. Stir in fish; heat through. Place toasted muffin halves on baking sheet. Top each with tomato slice. Broil 3-4 inches from source of heat for 1 minute. Remove to serving plates; top with sauce. Garnish with parsley. Serve immediately.
Recipe courtesy of the National Fisheries Institute
Calories from Fat 234 (48%)
(40%)Total Fat 26g
(75%)Saturated Fat 15g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Total Carbohydrate 34g
(10%)Dietary Fiber 2g
Sugar Alcohols 0g
Copyright © 2013 Aisle7. All rights reserved. Aisle7.com
Read our healthy recipe definitions.
Learn more about Aisle7, the company.
Learn more about the authors of Aisle7 products.
The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2014.