• Cooking Time:
  • Servings:
  • Preparation Time:



  • Vegetable cooking spray
  • 1 pound firm white fish fillets such as talapia, or halibut
  • 1 tablespoon butter
  • 1 tablespoon flour
  • 3/4 cup milk or fat-free half & half
  • 1 teaspoon lemon pepper
  • 1 1/2 cups grated reduced fat cheddar cheese


  • Preheat oven to 375 degrees and coat a long baking dish with cooking spray. Pat fish
  • dry with a paper towel and place in a single layer in baking dish. In a small saucepan
  • melt butter over medium heat. Add flour and cook for one minute. Add half & half, lemon
  • pepper and bring to a boil, stirring constantly until thickened. Spoon mixture over
  • fillets. Bake for 10 minutes. Remove fish from oven and sprinkle with cheese,
  • continue baking for 10 minutes more or until fish flakes easily with a fork.
  • Makes 4 servings. Per Serving: 264 Cal; 26 g Protein; 11 g Tot Fat; 5 g Carb;
  • 0 g Fiber; 0 g Sugar; 325 mg Sodium

Categories: Fish  High Protein  Low Carb  Oven 
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