Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Sue's Fishermans Bake Yummy Recipe

Looking for an easy Sue's Fishermans Bake yummy recipe? Learn how to make Sue's Fishermans Bake yummy using healthy ingredients.


Submitted by suemorris333

Makes 2 servings



Can use any white fish. Adapted from: http://www.telegraph.co.uk/sponsored/foodanddrink/healthy-cooking/8328792/Everyday-healthy-recipes-with-Benecol-foods-Fishermans-bake-recipe.html?utm_source=tmg&utm_medium=TD_8328792&utm_campaign=benecol0203

Recipe Ingredients for Sue's Fishermans Bake yummy

10 g flora original margarine
25 g plain flour
150 ml 1% fat milk
315 g haddock
2 tsp chopped parsley
2 tomatoes
2 tbsp 1% fat milk
10 g flora original margarine
450 g potatoes
1 tsp lemon juice

Recipe Directions for Sue's Fishermans Bake yummy

  1. Preheat oven to 180C/350F/gas mark 4.

  2. Chop potatoes into rough cubes and boil in a pan until soft enough to mash.

  3. Steam or bake haddock seasoned with salt and pepper, taking care not to overcook. Set aside.

  4. Make white sauce by melting margarine in a heavy bottomed saucepan and adding flour to make a roux.

  5. Beat in milk a little at a time, stirring continually, and continue to stir over low heat until thick. Remove skin and bones from fish and mix with sauce.

  6. Add chopped parsley and lemon juice.

  7. Slice the tomatoes.

  8. Add 2 tablespoons of milk and 10g of margarine to drained boiled potatoes and mash until smooth. Put layer of potato in greased pie dish and fill with alternate layers of fish mix and tomatoes.

  9. Top with rest of potato and bake for half an hour at 180C/350F/gas mark 4 until golden brown on top and well heated throughout.

  10. Serve with green peas or any fresh green vegetables.

Categories

Main Dish

Nutrition Facts
Serving Size 624.4g
Amount Per Serving
Calories
442
Calories from Fat
67
% Daily Value*
Total Fat
7.4g
11%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
61mg
3%
Potassium
1370mg
39%
Total Carbohydrates
54.6g
18%
Dietary Fiber
7.3g
29%
Sugars
10.7g
Protein
37.7g
Vitamin A 27% Vitamin C 105%
Calcium 15% 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
95% confidence
A-
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Very low in sodium
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement