Unconventional? Who cares?!



Another OLD recipe…(Again…I’m glad I’ve gotten better with my camera!)

I know, I know…some don’t think you should put cheese on fish (mostly my Italian friend!)…but Hon loves this and so I make it for him frequently.

He actually tasted a dish like it at a local restaurant and asked me to try to try and recreate it.  Says this is pretty darn close.

This makes the fish super moist – and it seems hard to over cook it this way.  I like to use Tilapia simply because it’s so mild and doesn’t disentigrate in the sauce.




Vegetable cooking spray
1 pound firm white fish fillets such as talapia, or halibut
1 tablespoon butter
1 tablespoon flour
3/4 cup milk or fat-free half & half
1 teaspoon lemon pepper
1 1/2 cups grated cheddar cheese

Preheat oven to 375 degrees and coat a long baking dish with cooking spray. Pat fish dry with a paper towel and place in a single layer in baking dish. In a small saucepan melt butter over medium heat. Add flour and cook for one minute. Add half & half, lemon pepper and bring to a boil, stirring constantly until thickened. Spoon mixture over fillets. Bake for 10 minutes. Remove fish from oven and sprinkle with cheese, continue baking for 10 minutes more or until fish flakes easily with a fork.

Makes 4 servings. Per Serving: Calories 264; Protein 26 g; Fat 11 g; Carbs 5 g; Sugar 0 g; Sodium 325 mg


3 Comments Add yours

  1. Ramona says:

    This is one of our favorite recipes. Glad I didn’t know you weren’t supposed to put cheese on fish! LOL

  2. TakeTheCake says:

    This ‘not a fish lover but sometimes fish eater says’.. the cheese would certainly help! I’m game since Hon gives his stamp of approval.

  3. Amy says:

    I had RNY 9 months ago and have been scouring the web for WLS friendly recipes.

    I made this for the first time tonight. My husband wolfed it down. It was DELICIOUS. Fish is such a great protein and I am always looking for new ways to prepare. Thank you Linda! This site is a real treat.

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