Nonstick spray coating
1 lb. fresh skinless orange roughy, flounder or sole fillets (1/2 to 3/4 inch thick)
1 tbsp. butter
2 tbsp. fine dry bread crumbs
3/4 c. skim milk
1 tbsp. all-purpose flour
1/2 c. shredded Cheddar cheese (2 oz.)
1 1/2 tsp. Dijon-style mustard
Fresh dillweed (optional)

Preheat the oven to 400 degrees. Meanwhile, spray a shallow baking dish with nonstick coating. Place fillets in dish, tucking under any thin edges.

Melt butter; brush on top of fish. Top with bread crumbs. Bake in the 400 degree oven for 10 to 15 minutes or until fish flakes easily with a fork.

While fish is baking, prepare sauce. In a small saucepan stir together milk and flour. Cook and stir over medium heat until thickened and bubbly. Add cheese and mustard. Cook and stir until cheese melts.

To serve, divide sauce among 4 individual serving plates. Place 1 portion of fish on each plate atop sauce. Garnish with dillweed and serve with steamed pea pods and sweet red pepper, if desired. Serves 4.

PER SERVING: Calories 206; protein 22 g; carbohydrate 6 g; fat 8 g; cholesterol 70 mg; sodium 361 mg; potassium 477 mg. TIMETABLE: Preparation time: 10 minutes. Cooking time: 10 to 15 minutes.