Baked Fish Fillets with Cheese Sauce

Introduction

History

The concept of baking fish under a layer of sauce can be traced back to various culinary traditions around the world. However, the specific combination of fish fillets with a cheese-based sauce has its roots in mid-20th-century American cuisine, where condensed soups began to be widely used as a convenient ingredient for home cooks. This recipe is a testament to the creativity of that era, combining readily available ingredients to create a dish that is both comforting and satisfying.

Ingredients

How to prepare

Variations

Cooking Tips & Tricks

To ensure the best results, use fresh or well-thawed fish fillets to avoid excess water in the dish. Patting the fillets dry before seasoning can also help. For a smoother sauce, whisk the soup, milk, and mustard together until well combined before pouring it over the fish. If you prefer a crispy top, consider broiling the dish for the last few minutes of cooking.

Serving Suggestions

Serve this dish hot, directly from the oven. It pairs well with a side of steamed vegetables, such as broccoli or asparagus, to add color and nutrition. A light salad dressed with a vinaigrette can also complement the richness of the cheese sauce.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which helps to keep the fish tender and moist. For those looking to add a bit of texture, broiling at the end of the cooking time can introduce a slight crispness to the top layer.

Ingredient Substitutions

If cheddar cheese condensed soup is not available, a homemade roux-based cheese sauce can be used as a substitute. For a gluten-free version, ensure that the condensed soup or its substitute is gluten-free.

Make Ahead Tips

The rice base and cheese sauce can be prepared ahead of time and refrigerated. When ready to cook, simply assemble the dish with the fish fillets and bake. This can save time on busy nights.

Presentation Ideas

For an elegant presentation, garnish the baked dish with fresh herbs such as parsley or dill. A sprinkle of grated cheese before the final few minutes of baking can also add visual appeal and extra flavor.

Pairing Recommendations

A light white wine, such as a Sauvignon Blanc or a Chardonnay, pairs beautifully with the flavors of this dish. The acidity and crispness of the wine can cut through the richness of the cheese sauce.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave until thoroughly warmed. Note that the texture of the fish may change slightly upon reheating.

Nutrition Information

Calories per serving

A serving of Baked Fish Fillets with Cheese Sauce contains approximately 250 calories. This makes it a moderate-calorie option that can fit into a variety of meal plans.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary source being the cooked rice. A serving of this recipe, assuming it serves 6, contains approximately 15 grams of carbohydrates, mainly from the rice and the small amount of milk used in the sauce.

Fats

The fats in this recipe come primarily from the cheddar cheese condensed soup. Each serving contains about 10 grams of fat, which includes both saturated and unsaturated fats. Choosing a low-fat version of the condensed soup can help reduce the overall fat content.

Proteins

Fish is an excellent source of high-quality protein. Each serving of this dish provides roughly 25 grams of protein, making it a satisfying and muscle-friendly option for a meal.

Vitamins and minerals

Fish fillets are rich in various vitamins and minerals, including vitamin D, B2 (riboflavin), calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. The cheese sauce also contributes calcium and vitamin A. Together, these nutrients support bone health, immune function, and more.

Alergens

This recipe contains dairy (milk, cheese soup) and fish, which are common allergens. Those with allergies to these ingredients should avoid this dish or find suitable substitutions.

Summary

Overall, Baked Fish Fillets with Cheese Sauce is a balanced dish that provides a good mix of proteins, fats, and essential nutrients. It's relatively low in carbohydrates and calories, making it a healthy option for those monitoring their intake.

Summary

Baked Fish Fillets with Cheese Sauce is a versatile and satisfying dish that combines the delicate taste of fish with a rich and creamy sauce. It's a nutritious option that provides essential proteins, vitamins, and minerals. With the ability to customize and adapt the recipe to suit different tastes and dietary needs, it's sure to become a favorite in any household.

How did I get this recipe?

The memory of discovering this recipe is still vivid in my mind. It was a crisp autumn day, and I had just returned from a visit to my dear friend Beatrice's house. She had served me the most delicious baked fish fillets with cheese sauce, and I was determined to learn how to make it myself.

Beatrice had always been a fantastic cook, and I knew that she had acquired the recipe from her own grandmother. The dish was simple yet elegant, with tender fish fillets smothered in a creamy cheese sauce that was perfectly seasoned. I could practically taste it as I drove home, my mouth watering at the thought of recreating it in my own kitchen.

As soon as I got home, I rummaged through my collection of cookbooks, but to no avail. There was no recipe for baked fish fillets with cheese sauce to be found. Determined not to give up, I decided to call Beatrice and ask her for the recipe.

"Of course, dear," Beatrice said with a chuckle. "I'd be happy to share it with you. But you must promise me that you'll pass it on to your grandchildren someday."

I eagerly agreed, grabbing a pen and paper to jot down the ingredients and instructions as Beatrice patiently recited them to me over the phone. It seemed simple enough, but I knew that the key to making the dish truly special lay in the careful preparation and seasoning.

The next day, I set to work in my kitchen, carefully following Beatrice's instructions. I seasoned the fish fillets with a touch of salt and pepper before baking them to perfection in the oven. Meanwhile, I prepared the cheese sauce, melting butter in a saucepan before adding flour to create a roux. Gradually, I whisked in milk and shredded cheddar cheese, watching as the sauce thickened and the cheese melted into a creamy, golden mixture.

Finally, it was time to assemble the dish. I placed the baked fish fillets on a serving platter before generously pouring the cheese sauce over them, ensuring that each fillet was thoroughly coated. The aroma that filled my kitchen was simply divine, and I couldn't wait to dig in and taste the fruits of my labor.

As I took my first bite, I was transported back to Beatrice's cozy dining room, where we had shared laughter and stories over her delicious meal. The fish was tender and flaky, while the cheese sauce added a rich and savory element that elevated the dish to new heights. I knew that I had stumbled upon a recipe that would become a family favorite for years to come.

Since that day, baked fish fillets with cheese sauce has become a staple in my culinary repertoire. I have made it for countless family gatherings and special occasions, always receiving rave reviews from my loved ones. The recipe has been passed down through the generations, with each of my grandchildren learning to make it in turn.

I am grateful to Beatrice for sharing her family recipe with me, as it has become a cherished tradition in my own home. The memory of discovering this recipe will always hold a special place in my heart, reminding me of the power of good food to bring people together and create lasting memories. And so, I will continue to cook and share this beloved dish with my family for years to come, savoring each bite and the love that goes into every delicious mouthful.

Categories

| American Recipes | Fish Recipes | Main Dish Seafood Recipes | Rice Recipes |

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