Cod and Vegetable Bake Recipe

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Ingredients

Count

Nutrition

518

Calories

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Ingredients:

Serving

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

Directions:

Steam the cod and vegetables.
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.
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.
Place in a pre-heated oven (180 deg) for about 15-20 minutes.
Enjoy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	517.87 Kcal (2168 kJ)
Calories from fat	147.15 Kcal
		% Daily Value*
Total Fat	16.35g	25%
Cholesterol	58.1mg	19%
Sodium	8337.14mg	347%
Potassium	611mg	13%
Total Carbs	59.51g	20%
Sugars	6.3g	25%
Dietary Fiber	3.5g	14%
Protein	22.35g	45%
Vitamin C	37.4mg	62%
Vitamin A	0.4mg	12%
Iron	0.6mg	3%
Calcium	201.9mg	20%

Amount Per 100 g
Calories	152.32 Kcal (638 kJ)
Calories from fat	43.28 Kcal
		% Daily Value*
Total Fat	4.81g	25%
Cholesterol	17.09mg	19%
Sodium	2452.1mg	347%
Potassium	179.71mg	13%
Total Carbs	17.5g	20%
Sugars	1.85g	25%
Dietary Fiber	1.03g	14%
Protein	6.57g	45%
Vitamin C	11mg	62%
Vitamin A	0.1mg	12%
Iron	0.2mg	3%
Calcium	59.4mg	20%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

11

Points
12

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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