Asparagus Fish Bake Recette

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.

Préparation 15 min

Cuisson 35 min

Calories 352.3 kcal

Protéines 72g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour 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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Comment préparer 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

Questions fréquentes

Combien de temps faut-il pour préparer Asparagus Fish Bake ?

Asparagus Fish Bake prend environ 50 minutes du début à la fin — environ 15 minutes de préparation et 35 minutes de cuisson.

Combien de calories contient Asparagus Fish Bake ?

Asparagus Fish Bake contient environ 352.3 calories par portion, avec environ 72 g de protéines, 5 g de glucides et 23 g de lipides.

De quels ingrédients ai-je besoin pour Asparagus Fish Bake ?

Les principaux ingrédients de Asparagus Fish Bake sont Asparagus Spears, Cod, Onion, Butter, Flour, Salt. Consultez la liste complète avec les quantités ci-dessus.