Cod and Vegetable Bake Recipe

Looking for an easy Cod and Vegetable Bake recipe? Learn how to make Cod and Vegetable Bake using healthy ingredients.


Submitted by nikiross76

Makes 1 serving



Steamed cod and vegetables in a white sauce, then oven baked with a sprinkling of cheese.

Recipe Ingredients for Cod and Vegetable Bake

95 grams cod
20 grams peas
20 grams frozen green beans
20 grams carrots
20 grams cauliflower
20 grams broccoli
50 grams of whole milk
50 grams of vegetable stock
15 grams of margarine
15 grams of plain white flour
15 grams of cheese

Recipe Directions for Cod and Vegetable Bake

  1. Steam the cod and vegetables.

  2. To make the white sauce, put the milk, vegetable stock, margarine and flour into a saucepan and gently bring to the boil. Stir continually until sauce thickens. Add salt and pepper to taste.

  3. Either place the fish in a gratin dish whole or flake it and add the vegetables. Cover with the white sauce and then grate the cheese over the top.

  4. Place in a pre-heated oven (180 deg) for about 15-20 minutes.

  5. Enjoy.

Categories

Main Dish

Nutrition Facts
Serving Size 340.0g
Amount Per Serving
Calories
398
Calories from Fat
179
% Daily Value*
Total Fat
19.9g
31%
Saturated Fat
6.3g
31%
Trans Fat
0.0g
Cholesterol
73mg
24%
Sodium
383mg
16%
Potassium
619mg
18%
Total Carbohydrates
23.1g
8%
Dietary Fiber
3.9g
16%
Sugars
6.3g
Protein
31.5g
Vitamin A 91% Vitamin C 67%
Calcium 22% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in selenium
  • Very high in vitamin A
  • High in vitamin C
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