Directions:
- Roll out the pastry and line a 20cm tart tin. Chill the pastry case for 30 mins, then bake blind in a preheated oven at Gas Mark 6 for 15 minutes. Remove the paper and beans and return to the oven for 5 minutes.
- Put the fish, milk and bay leaf in a saute pan and bring to a gentle boil. Simmer for 3 minutes, remove from the heat, cover with a lid and leave until cold.
- Strain the liquid into a jug, discard the bay leaf and set aside.
- Flake the fish into large pieces and put them in the tart case with the spring onions and prawns.
- Put the reserved milk and cream in a saucepan with the flour and butter. Stir constantly over a low heat until the sauce thickens and reaches boiling point.
- Allow to simmer for 2-3 minutes, then remove from the heat and stir in the parsley. Season well with salt and pepper and pour over the fish.
- Sprinkle the breadcrumbs over the top and bake at Gas Mark 6 for 20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 476.96 Kcal (1997 kJ) | ||
| Calories from fat | 165.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.41g | 28% | |
|---|---|---|---|
| Cholesterol | 152.61mg | 51% | |
| Sodium | 912.35mg | 38% | |
| Potassium | 594.45mg | 13% | |
| Total Carbs | 38.56g | 13% | |
| Sugars | 4.33g | 17% | |
| Dietary Fiber | 2.1g | 8% | |
| Protein | 33.22g | 66% | |
| Vitamin C | 8.4mg | 14% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.2mg | 7% | |
| Calcium | 170.6mg | 17% | |
| Amount Per 100 g | |||
| Calories | 147.27 Kcal (617 kJ) | ||
| Calories from fat | 51.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.68g | 28% | |
|---|---|---|---|
| Cholesterol | 47.12mg | 51% | |
| Sodium | 281.71mg | 38% | |
| Potassium | 183.55mg | 13% | |
| Total Carbs | 11.91g | 13% | |
| Sugars | 1.34g | 17% | |
| Dietary Fiber | 0.65g | 8% | |
| Protein | 10.26g | 66% | |
| Vitamin C | 2.6mg | 14% | |
| Iron | 0.4mg | 7% | |
| Calcium | 52.7mg | 17% | |
* 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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