Asparagus Fish Bake Rezept

This delightful Asparagus & Fish Bake recipe, originally from *Cooking for Two* Spring 2006, is a simple yet elegant weeknight meal. Flaky fish is perfectly complemented by tender asparagus and a creamy, cheesy sauce, topped with crunchy breadcrumbs. Elevate the flavor with optional additions like minced garlic, red pepper flakes, and Old Bay seasoning for a zesty twist! This recipe is quick to prepare and ready in under 40 minutes.

Vorbereitung 15 Min.

Kochzeit 35 Min.

Kalorien 352.3 kcal

Eiweiß 72g

Bewertung Sei der Erste

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Zutaten für Asparagus Fish Bake

1 pound asparagus spears
1 pound cod fillets
1/2 cup chopped onion
2 tablespoons butter
2 tablespoons all-purpose flour
Salt to taste
Pepper to taste
1 cup 2% milk
1/2 cup shredded cheddar cheese
1/2 cup crushed saltine crackers
1 tablespoon chopped fresh parsley
1 cup water
Nonstick cooking spray as needed
1-2 cloves minced garlic (optional)
Pinch red pepper flakes (optional)

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Zubereitung von Asparagus Fish Bake

Snap off the tough ends of 1 pound asparagus and place in a small saucepan. Cover with 1 cup of water.
Bring to a boil over high heat.
Reduce heat and simmer for 1-2 minutes, or until bright green and tender-crisp.
Drain the asparagus and set aside.
Preheat oven to 350°F (175°C). Lightly grease a 1-quart baking dish with nonstick cooking spray.
Arrange 1 pound of your favorite fish fillets (cod, tilapia, or halibut work well) in the prepared baking dish.
In a small saucepan, melt 1 tablespoon of butter over medium heat. Add 1/2 cup chopped onion and sauté until softened, about 5 minutes. (Optional: Add 1-2 cloves minced garlic and a pinch of red pepper flakes for extra zing.)
Stir in 2 tablespoons of all-purpose flour and cook for 1 minute, stirring constantly.
Gradually whisk in 1 cup of milk until smooth and thickened.
Bring to a simmer, stirring occasionally, until the sauce has thickened slightly (about 1-2 minutes).
Remove from heat and stir in 1/2 cup shredded cheddar cheese until melted.
Pour the cheese sauce evenly over the fish.
In a small bowl, melt 1 tablespoon of butter. Stir in 1/2 cup crushed saltine crackers (or panko breadcrumbs for a crispier topping) and 1 tablespoon of chopped fresh parsley.
Sprinkle the cracker mixture evenly over the cheese sauce.
Bake for 20-25 minutes, or until the fish is cooked through, flakes easily with a fork, and the topping is golden brown.
Let stand for 5 minutes before serving. Enjoy!

Nutrition Information (Approximate per serving)

Sodium

12 g

Sugar

26g

Fat

43g

Carbs

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood Cod Recipes American Spring Recipes Baking

Recipe Tags (Choose a tag and find related recipes!)

Weeknight 60 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion For 1 Or 2 Main Dish Seafood Easy Fish Number Of Servings 3 Steps Or Less

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Asparagus Fish Bake?

Asparagus Fish Bake dauert insgesamt etwa 50 Minuten – ungefähr 15 Minuten Vorbereitung und 35 Minuten Kochzeit.

Wie viele Kalorien hat Asparagus Fish Bake?

Asparagus Fish Bake hat etwa 352.3 Kalorien pro Portion, mit ungefähr 72 g Eiweiß, 5 g Kohlenhydraten und 23 g Fett.

Welche Zutaten brauche ich für Asparagus Fish Bake?

Die wichtigsten Zutaten für Asparagus Fish Bake sind Asparagus Spears, Cod, Onion, Butter, Flour, Salt. Die vollständige Liste mit Mengenangaben findest du oben.