Directions:
- Spread the carrot over the bottom of a casserole dish that will hold your fish.
- Place the cut lumps of barra over the carrot in a single layer.
- Pour over the wine and cover with the tomatoes, salt and pepper, and the mushrooms and spring onions, (try and cover all the fish).
- Drizzle over the cream.
- Cover tightly with alfoil, and bake for at least 30 minutes at about 180c (moderate oven) then check. It will probably take another 20 mins at 120c.
- It is done when the fish is cooked :).
- Try not to let the liquid boil, as the sauce will curdle, it will still taste great, but it wont look as good.
- Serve with jasmine rice, and 2 green veg.
- Opt, throw in some green prawns or scallops.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 71.24 Kcal (298 kJ) | ||
| Calories from fat | 32.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.63g | 6% | |
|---|---|---|---|
| Cholesterol | 11.19mg | 4% | |
| Sodium | 39.07mg | 2% | |
| Potassium | 389.24mg | 8% | |
| Total Carbs | 8.06g | 3% | |
| Sugars | 4.06g | 16% | |
| Dietary Fiber | 2.03g | 8% | |
| Protein | 2.79g | 6% | |
| Vitamin C | 12.7mg | 21% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 0.3mg | 2% | |
| Calcium | 54.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 45.45 Kcal (190 kJ) | ||
| Calories from fat | 20.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.32g | 6% | |
|---|---|---|---|
| Cholesterol | 7.14mg | 4% | |
| Sodium | 24.93mg | 2% | |
| Potassium | 248.32mg | 8% | |
| Total Carbs | 5.14g | 3% | |
| Sugars | 2.59g | 16% | |
| Dietary Fiber | 1.29g | 8% | |
| Protein | 1.78g | 6% | |
| Vitamin C | 8.1mg | 21% | |
| Vitamin A | 0.2mg | 10% | |
| Iron | 0.2mg | 2% | |
| Calcium | 34.6mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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