Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Swiss Cheese | 1 oz (28g) | 108 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 6 to 8 U.S. Farm-Raised Catfish Fillets
- 3 cups Water
- 1 Lemon, sliced
- 10-ounce package Frozen, chopped spinach
- 4 tablespoons Butter
- 1 clove Garlic, minced
- 3 Green onions, finely chopped
- 4 tablespoons Flour
- 2 cups Milk
- ½ teaspoon Dry mustard
- ½ teaspoon White pepper
- 1 teaspoon Salt
- 3 teaspoons Lemon juice
- 1 cup Grated Swiss cheese, divided
- =
Directions
1. In a large saucepan, bring the water and lemon slices to a slow simmer. Add the catfish fillets and poach gently for about 8 minutes. Remove fillets and drain well.
2. Thaw and drain the spinach. Place it in a kitchen towel and squeeze the moisture from the spinach. Set aside.
3. Melt butter in a heavy saucepan. Add green onions and garlic. Cook briefly to soften. Add flour and stir constantly while the roux cooks. Do not brown. Slowly add the milk, continuing to stir until the sauce is smooth and thickened. Add reserved spinach, seasonings, lemon juice, and ½ cup of the cheese, mixing well.
(The sauce may be prepared ahead to this point and refrigerated until needed, up to 2 days.)
4. When you are ready to serve, place the cooked catfish fillets in a lightly buttered 9- by 3-inch baking dish or individual au gratin dishes. Cover with sauce and top with remaining cheese. Bake at 350°F for 15 minutes or until bubbly. Finish under the broiler to lightly toast the cheese. Serve immediately.