Haddock and Potato Bake
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(0 votes)
Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
660
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
Ingredients
for
4
- 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
Preparation steps
1.
Put the potatoes into a large pan of salted water and bring to the boil. Simmer for 20 minutes until the potatoes are tender.
2.
Meanwhile, arrange the white fish and smoked haddock in a large skillet (frying pan) and pour over 500ml of the milk.
3.
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.
4.
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.
5.
Make the sauce. Melt half the butter in a pan, stir in the flour and cook for 1 minute over moderate
6.
heat.
7.
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.
8.
Heat oven to 200°C (180° in a fan oven), 400F, gas 6.
9.
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.
