Fish and Cheese

My kids love this stuff. Sounds terrible, tastes great. Try it!


  • vegetable cooking spray
  • 2 pounds talapia
  • 2 Tablespoon butter
  • 2 Tablespoon flour
  • 1 1/2 Cup fat-free Half & Half
  • 2 teaspoon lemon pepper
  • 3 Cups grated cheddar cheese


  1. Preheat oven to 375 degrees and coat a long baking dish with cooking spray.
  2. Pat fish dry with a paper towel and place in a single layer in baking dish.
  3. In a small saucepan melt butter over medium heat.
  4. Add flour and cook for one minute.
  5. Add Half & Half, lemon pepper and bring to a boil, stirring constantly until thickened.
  6. Spoon mixture over fillets.
  7. Bake for 10 minutes.
  8. Remove fish from oven and sprinkle with cheese, continue baking for 10 minutes more or until fish flakes easily with a fork.

Calories 264; Protein 26 g; Fat 11 g; Carbs 5 g; Sugar 0 g; Sodium 325 mg

Adapted from Linda’s Eating Well, Living Thin

Tagged , , ,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: