Baked Fish Au Gratin

Baked Fish Au Gratin

  Ingredients  

Makes 6 servings
Parent Help Meter = LOW

Directions
Preheat oven to 350° F. Place fillets in 13 x 9-inch baking dish sprayed lightly with cooking spray. Combine mayonnaise, yogurt, cheese, and seasoning in bowl; mix well and spoon over fillets. Spray breadcrumbs lightly with cooking spray and toss to blend; sprinkle over cheese topping. Bake uncovered for 9 to 11 minutes. Toast in broiler for 30 seconds or until breadcrumbs are golden brown.

* Our testers garnished this dish with a lemon wedge.


(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

 

 

• 6 frozen or fresh fish fillets such as orange roughly, cod, haddock, or flounder (about 2 lb.)

• ¼ cup fat-free mayonnaise

• ½ cup plain low-fat yogurt

• 1 ¼ cups (5 oz.) sharp Cheddar cheese, shredded

• 1 tsp. lemon pepper seasoning

• 1 cup bread crumbs

• cooking spray

 
 

 

 

 

  • Calories: 290
  • Total Fat: 9 g
  • Carbohydrate: 17 g
  • Protein: 33 g
  • % of Calories from Fat: 29 %
  • % of Calories from Carbohydrate: 24 %
  • % of Calories from Protein: 47 %
  • Fiber: 0 g
  • Calcium: 300 mg
  • Sodium: 420 mg

  • It may be difficult to get kids to try fish, but fish is a healthy substitute for fattier meats like beef or pork. Fish not only has less total fat and less saturated fat, but also fish has omega-3 fatty acids, fat that may prevent heart disease and arteriosclerosis. Fish oil supplements also have omega-3 fatty acids but are not recommended because of potential safety concerns, especially in children and adolescents. The best sources of omega-3 fatty acids are salmon, tuna, and mackerel.
  • White fish is usually not as strongly flavored as other types of fish. Kids may be more apt to try different kinds of fish if they try white fish first. Lemon juice will take some of that “fishy” taste away.
  • Substitute low-fat shredded Cheddar cheese for even fewer grams of fat and saturated fat. Low-fat cheese is available in many retailers on the same shelf with the rest of the cheeses.
  • Although it provides a serving of dairy and a serving of meat, what is this recipe lacking? You guessed it, fruits and vegetables! Include a piece of fruit or fresh vegetables with this recipe to make a balanced meal.
  • There are many cooking sprays available at the market. Choose one without trans-fat (it will say so on the label). If you are still confused, olive oil is always a good option to use for cooking.

  • Commercially prepared mayonnaise uses pasteurized eggs, but is still susceptible to bacteria growth. Store mayonnaise in a refrigerator and discard according to the directions on the container.
  • Cook until the fish is flaky, or the internal temperature of the fish fillets reads 145° F. This is the temperature that will kill any microorganisms that could cause foodborne illness.
  • Kids can definitely do this recipe with little assistance from parents. Be sure they are being careful around the oven and washing their hands frequently!

Recipe courtesy of 3-A-Day of Dairy