Penn Herb Wellness Guide
Cod Sandwiches
West Coast Fisheries
Ingredients
- 1/2 lb cod fillets
- 1/4 cup butter
- 3 Tbs flour
- 1/2 tsp dry mustard
- dash cayenne pepper
- 2 cups milk
- 1/2 tsp Worcestershire
- 1/2 tsp salt
- 1 egg, well beaten
- 1 cup grated sharp cheddar cheese
- 3 English muffins, split and toasted
- 6 tomato slices
- parsley
Directions
- Poach fish. Flake into small pieces; set aside. In medium saucepan, over medium heat, melt butter. Stir in flour, mustard and cayenne pepper. Reduce heat; gradually add milk, stirring constantly. Add Worcestershire sauce; continue cooking over medium heat until thickened. Gradually stir about 1/2 cup of hot mixture into eggs; return to mixture in saucepan. Continue cooking for 1 minute more, stirring constantly. Add cheese; stir until melted. Stir in fish; heat through. Place toasted muffin halves on baking sheet. Top each with tomato slice. Broil 3-4 inches from source of heat for 1 minute. Remove to serving plates; top with sauce. Garnish with parsley. Serve immediately.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 484
Calories from Fat 234 (48%)
(40%)Total Fat 26g
(75%)Saturated Fat 15g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
(51%)Cholesterol 152mg
(33%)Sodium 795mg
(21%)Potassium 741mg
Total Carbohydrate 34g
(10%)Dietary Fiber 2g
Sugars 10g
Sugar Alcohols 0g
(56%)Protein 28g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.