Ingredients for 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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How to Make 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
5g
