Haddock and Potato Bake

Name: Haddock and potato bake
Total time: 1 h
Yield: 4
Cuisine: British, English, European
Ingredients: 5.333 cups floury potatoes (peeled and cut into even-sized chunks); 9 ozs white fish fillets (roughly chopped); 9 ozs skinless Haddock fillet (roughly chopped); 2.5 cups Whole milk; 1 small onion (quartered); 1.333 cups frozen peas; 0.5 cup butter; 0.333 cup plain flour; freshly grated Nutmeg; salt; peppers

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Health Score:

79 / 100

Difficulty:

moderate

Difficulty

Preparation:

1 hr

Preparation

Calories:

660

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	660 cal.	(31 %)
Protein	37 g	(38 %)
Fat	31 g	(27 %)
Carbohydrates	57 g	(38 %)
Sugar added	0 g	(0 %)
Roughage	5.1 g	(17 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	1.1 μg	(6 %)
Vitamin E	1.8 mg	(15 %)
Vitamin K	19.4 μg	(32 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.7 mg	(64 %)
Niacin	14.9 mg	(124 %)
Vitamin B₆	0.9 mg	(64 %)
Folate	111 μg	(37 %)
Pantothenic acid	1.8 mg	(30 %)
Biotin	10.4 μg	(23 %)
Vitamin B₁₂	2.7 μg	(90 %)
Vitamin C	50 mg	(53 %)
Potassium	1,540 mg	(39 %)
Calcium	294 mg	(29 %)
Magnesium	111 mg	(37 %)
Iron	3.2 mg	(21 %)
Iodine	153 μg	(77 %)
Zinc	2.1 mg	(26 %)
Saturated fatty acids	19.3 g
Uric acid	156 mg
Cholesterol	136 mg
Complete sugar	10 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 5.333 cups floury potatoes (peeled and cut into even-sized chunks); 9 ozs white fish fillets (roughly chopped); 9 ozs skinless Haddock fillet (roughly chopped); 2 ½ cups Whole milk; 1 small onion (quartered); 1.333 cups frozen peas; ½ cup butter; 0.333 cup plain flour; freshly grated Nutmeg; salt; peppers

How healthy are the main ingredients?

potato onion Nutmeg salt

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Preparation steps

Put the potatoes into a large pan of salted water and bring to the boil. Simmer for 20 minutes until the potatoes are tender.

Meanwhile, arrange the white fish and smoked haddock in a large skillet (frying pan) and pour over 500ml of the milk.

Add the onion. Bring the milk just to the boil - you will see a few small bubbles. Reduce the heat and simmer for 8 minutes.

Lift the fish into a two ovenproof dishes. Flake the fish into large pieces in the baking dish. Remove the onion and discard. Scatter the frozen peas over the fish.

Make the sauce. Melt half the butter in a pan, stir in the flour and cook for 1 minute over moderate

heat.

Gradually pour in a little of the poaching milk, then stir until blended. Continue to add the milk gradually, mixing well until you have a smooth thickened sauce. Remove from the heat, season with salt, pepper and nutmeg, then pour over the fish.

Heat oven to 200°C (180° in a fan oven), 400F, gas 6.

Drain the potatoes and return to the pan with the remaining butter and milk. Season to taste and mash until really smooth and lump free.

10.

Spoon the mashed potato all over the fish. Fluff the top with a fork. Bake for 30 minutes until the top is golden-brown. Leave to stand briefly before serving.

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