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Add a photoServings: 6
Ingredients
- 1/2 lb Pacific/True Cod fillets or possibly Ling Cod
- 1/4 c. Butter
- 3 Tbsp. Flour
- 1/2 tsp Dry mustard
- 1 dsh Cayenne pepper
- 2 c. Lowfat milk
- 1/2 tsp Worcestershire sauce
- 1/2 tsp Salt
- 1 x Egg, well-beaten
- 1 c. Grated sharp Cheddar cheese
- 3 x English muffins split and toasted
- 6 x Tomato slices Parsley
Directions
- Poach fish (see Easy Poached Fish recipe). Flake into small pcs; set aside. In medium saucepan, over medium heat, heat butter. Stir in flour, mustard and cayenne pepper. Reduce heat; gradually add in lowfat milk, stirring constantly. Add in Worcestershire sauce; continue cooking over medium heat till thickened. Gradually stir about 1/2 c. of warm mix into Large eggs; return to mix in saucepan. Continue cooking for 1 minute more, stirring constantly. Add in cheese; stir till melted. Stir in fish; heat through. Place toasted muffin halves on baking sheet. Top each with tomato slice. Broil 3 to 4 inches from source of heat for 1 minute. Remove to serving plates; top with sauce. Garnish with parsley. Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 219g | |
| Recipe makes 6 servings | |
| Calories 257 | |
| Calories from Fat 149 | 58% |
| Total Fat 16.9g | 21% |
| Saturated Fat 10.3g | 41% |
| Trans Fat 0.0g | |
| Cholesterol 93mg | 31% |
| Sodium 470mg | 20% |
| Potassium 452mg | 13% |
| Total Carbs 9.75g | 3% |
| Dietary Fiber 0.8g | 3% |
| Sugars 5.96g | 4% |
| Protein 16.92g | 27% |
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