Recipe courtesy of the National Fisheries Institute
Preparation facts
Yield: 4 servings
Ingredients
1/2 lb Pacific/True or Ling Cod fillets
1/4 cup butter
3 Tbs flour
1/2 tsp dry mustard
dash cayenne pepper
2 cups milk
1/2 tsp Worcestershire
1/2 tsp salt
1 egg, well beaten
1 cup grated sharp cheddar cheese
3 English muffins, split and toasted
6 tomato slices
parsley
Directions
Poach fish. Flake into small pieces; set aside. In medium saucepan,
over medium heat, melt butter. Stir in flour, mustard and cayenne pepper. Reduce heat;
gradually add milk, stirring constantly. Add Worcestershire sauce; continue cooking over
medium heat until thickened. Gradually stir about 1/2 cup of hot mixture into eggs; return to
mixture in saucepan. Continue cooking for 1 minute more, stirring constantly. Add cheese; stir
until melted. Stir in fish; heat through. Place toasted muffin halves on baking sheet. Top
each with tomato slice. Broil 3-4 inches from source of heat for 1 minute. Remove to serving
plates; top with sauce. Garnish with parsley. Serve immediately.
Nutrition facts
Serving Size 1 serving
Calories 484
Calories from Fat 233 (48%)
% Daily Value*
40%Total Fat 26g
75%Saturated
Fat 15.1g
Polyunsaturated Fat 1.6g
Monounsaturated Fat 7.4g
51%Cholesterol 152mg
33%Sodium 803mg
21%Potassium 740mg
11%Total
Carbohydrate 34g
10%Dietary
Fiber 2.5g
Sugars 10g
Sugar Alcohols 0g
56%Protein 28g