Baked Fish Creole

Health score
11%
Baked Fish Creole
50 min.
6
409kcal

Suggestions

Ingredients

  • 0.3 cup butter 
  • stalks celery chopped
  • 0.5 cup chili sauce 
  • pound filets 
  • 0.3 cup flour all-purpose
  • clove garlic minced
  •  bell pepper green chopped
  • 0.3 teaspoon ground pepper black
  • cups milk 
  •  onion chopped
  • 0.5 teaspoon pepper sauce hot
  • teaspoon salt 
  •  tomatoes sliced
  • cups water 
  • 1.5 cups rice white uncooked

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan
  • dutch oven

Directions

  1. Preheat oven to 400 degrees F (205 degrees C). Lightly butter a 9x13 inch baking dish. In a saucepan bring water to a boil.
  2. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
  3. In a Dutch oven, melt the butter over medium heat.
  4. Add the onions and garlic. Cook until tender about 4 minutes.
  5. Add the celery and pepper. Cook for 3 minutes. Do not brown add the flour and stir well. Cook for 3 minutes.
  6. Stir in the milk and bring just to a boil. Season with salt, pepper and hot sauce. Stir in the chili sauce. Taste and adjust seasoning.
  7. Place rice into the bottom of the prepared pan. Arrange the fish fillets over the rice in a single layer.
  8. Place the sliced tomatoes over the fish and pour the sauce over the top.
  9. Bake at 400 degrees F (205 degrees C) for 20 minutes or until fish is just cooked and flakes easily with a fork.

Nutrition Facts

Calories409kcal
Protein21.24%
Fat25.28%
Carbs53.48%

Properties

Glycemic Index
65.53
Glycemic Load
27.55
Inflammation Score
-7
Nutrition Score
17.691304248312%

Flavonoids

Naringenin
0.28mg
Apigenin
0.38mg
Luteolin
1.08mg
Isorhamnetin
0.92mg
Kaempferol
0.2mg
Myricetin
0.07mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:408.85kcal
20.44%
Fat:11.37g
17.49%
Saturated Fat:6.61g
41.33%
Carbohydrates:54.11g
18.04%
Net Carbohydrates:51.43g
18.7%
Sugar:9.53g
10.59%
Cholesterol:62.6mg
20.87%
Sodium:856.27mg
37.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.48g
42.97%
Selenium:35.88µg
51.26%
Vitamin C:28.13mg
34.1%
Manganese:0.68mg
34.09%
Phosphorus:331.78mg
33.18%
Vitamin B6:0.47mg
23.29%
Potassium:776.41mg
22.18%
Vitamin A:1029.25IU
20.59%
Vitamin B12:1.14µg
19.05%
Vitamin B3:3.47mg
17.34%
Vitamin B1:0.24mg
15.74%
Calcium:153.41mg
15.34%
Magnesium:60.85mg
15.21%
Vitamin B2:0.26mg
15.05%
Copper:0.23mg
11.59%
Fiber:2.67g
10.7%
Vitamin K:11.07µg
10.54%
Vitamin D:1.58µg
10.5%
Vitamin E:1.57mg
10.47%
Vitamin B5:1.04mg
10.37%
Zinc:1.42mg
9.49%
Folate:37.32µg
9.33%
Iron:1.35mg
7.49%
Source:Allrecipes