Directions:
- Fish and onions should be cooked at the same time: Keep both warm while making egg sauce.
- This dish is served with hot mashed potatoes enough for four servings.
- Fish: Cut the fish into strips and place it in a saucepan with water, bay leaf, enough to cover the fish.
- Bring the mixture to a simmer and cook for 20 minutes.
- Set aside, discard bay leaf, and use a fork to flake the fish into pieces.
- Place over low heat.
- Onions: In a large skillet, melt the butter with the oil over medium heat.
- Add the onion and cook, stirring, until the onions are golden brown and cooked through.
- Set aside warming and start egg sauce.
- Egg sauce: In heavy saucepan over low heat, melt butter.
- Stir in flour with a wire whisk.
- Cook over low heat for three minutes, stirring constantly.
- Do not allow the mixture to brown.
- Gradually stir in milk, whisking constantly.
- Cook over low heat for 3-5 more minutes until sauce begins to thicken.
- Season to taste then add chopped egg.
- Drain fish.
- To serve: Place a serving of onions on mashed potatoes, top w/ a serving of smoked fish.
- Pour egg sauce over fish/potatoes and garnish with green onion tops and pepper.
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 572.67 Kcal (2398 kJ) | ||
| Calories from fat | 362.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 40.31g | 62% | |
|---|---|---|---|
| Cholesterol | 224.4mg | 75% | |
| Sodium | 898.9mg | 37% | |
| Potassium | 708.81mg | 15% | |
| Total Carbs | 22.8g | 8% | |
| Sugars | 9.65g | 39% | |
| Dietary Fiber | 2.61g | 10% | |
| Protein | 28.87g | 58% | |
| Vitamin C | 5.7mg | 9% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 1mg | 6% | |
| Calcium | 261.6mg | 26% | |
| Amount Per 100 g | |||
| Calories | 112.39 Kcal (471 kJ) | ||
| Calories from fat | 71.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.91g | 62% | |
|---|---|---|---|
| Cholesterol | 44.04mg | 75% | |
| Sodium | 176.41mg | 37% | |
| Potassium | 139.11mg | 15% | |
| Total Carbs | 4.47g | 8% | |
| Sugars | 1.89g | 39% | |
| Dietary Fiber | 0.51g | 10% | |
| Protein | 5.67g | 58% | |
| Vitamin C | 1.1mg | 9% | |
| Iron | 0.2mg | 6% | |
| Calcium | 51.3mg | 26% | |
* 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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