Salmon and Cod with Mash Topping
(0 votes)
(0 votes)
Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
734
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 734 cal. | (35 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 36.7 μg | (61 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 22.3 mg | (186 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 14.2 μg | (32 %) | ||
| Vitamin B₁₂ | 5.6 μg | (187 %) | ||
| Vitamin C | 66 mg | (69 %) | ||
| Potassium | 2,144 mg | (54 %) | ||
| Calcium | 323 mg | (32 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 312 μg | (156 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 20.1 g | |||
| Uric acid | 540 mg | |||
| Cholesterol | 193 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 6 cups floury potatoes (peeled and diced)
- 0.333 cup butter (cubed)
- 1 Leek (halved and sliced)
- 2 Tbsps all-purpose flour
- 2 ½ cups Whole milk
- 2 cups skinless Salmon fillet (diced)
- 2 cups skinless Cod (diced)
- ½ cup Crème fraiche
- salt
- freshly ground peppers
Product recommendation
Wash the sliced leek in a bowl of cold water if it is particularly dirty or gritty.
Preparation steps
1.
Preheat the oven to 180°C (160° fan)|350F|gas 4. Cook the potato in a large saucepan of salted boiling water for 15 - 18 minutes until tender to the point of a knife.
2.
Meanwhile, melt a couple of tablespoons of butter in a large saucepan set over a medium heat until hot. Add the leek and a pinch of salt, sweating for 5 minutes until soft.
3.
Remove the leek from the pan and melt a couple more tablespoons of butter. Whisk in the flour to make a roux, cooking it until golden in appearance. Whisk in the milk in a slow, steady stream until thickened.
4.
Simmer for 2 minutes, and then stir in the fish and leek. Season with salt and pepper before spooning into a ceramic, oval baking dish.
5.
Drain the potato when ready and mash with the remaining, butter, and seasoning. Spread over the filling in the dish using a fork.
6.
Bake for 40 - 45 minutes until golden on top. Leave to stand for 5 minutes before serving.
