Fish with Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) Recipe

Looking for an easy Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) recipe? Learn how to make Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu) using healthy ingredients.


Submitted by bleubird

Makes 2 servings



A wonderfully light and healthy meal. All Lite-Bleu recipes are complete meals that we designed for our weight loss diet. Please visit our homepage for more info.

Recipe Ingredients for Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu)

1 small baking potato
1 dash salt
1 dash black pepper
1 nonstick cooking spray
12 ounces flounder fillets
2 tablespoons lemon juice
1 dash kosher salt
1 dash black pepper
1 teaspoon paprika
3 ounces (Velveeta Light Reduced Fat Pasteurized Process Cheese)
3 tablespoons 2% low-fat milk
1/2 teaspoon dill weed
2 stalks broccoli, steamed
4 lemon wedges

Recipe Directions for Fish With Broccoli, Baked Potato, and Cheese Sauce (Lite-Bleu)

  1. POTATO: Preheat oven to 350F Cut potato in half lengthwise and score the tops. Sprinkle with salt, black pepper, and non-fat spray butter. Place on a baking sheet and bake for 20 minutes.

  2. FISH: Meanwhile, to a shallow casserole dish sprayed non-stick cooking spray, place fish and sprinkle with lemon juice, salt, black pepper, and paprika and place in the oven with the potatoes and continue to bake for 20-25 minutes or until fish flakes easily with a fork and potatoes are tender.

  3. SAUCE: Place sauce ingredients in a small microwave safe bowl or pyrex measuring cup. Melt the cheese mixture for 2-3 minutes, stirring after each minute. Serve with meal.

Categories

Main Dish

Nutrition Facts
Serving Size 502.8g
Amount Per Serving
Calories
429
Calories from Fat
78
% Daily Value*
Total Fat
8.7g
13%
Saturated Fat
4.1g
20%
Trans Fat
0.0g
Cholesterol
135mg
45%
Sodium
1074mg
45%
Potassium
1662mg
47%
Total Carbohydrates
32.9g
11%
Dietary Fiber
6.9g
28%
Sugars
9.1g
Protein
56.3g
Vitamin A 41% Vitamin C 278%
Calcium 39% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very high in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sodium
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