Directions:
- COOK FISH IN PAN WITH MILK AND SEASONING FOR 5 MINUTES
- COOL, SKIN AND FLAKE, REMOVING ANY BONES. RESERVE LIQUID
- HEAT OVEN TO 190 DEGREES CENTIGRADE (375 FAR)
- GREASE LARGE OVENPROOF DISH.
- LAYER HALF THE POTATO AND ONION, THEN PUT FISH ON TOP
- SPRINKLE WITH HALF THE CHEESE AND PAESLE. SEASON TO TASTE.
- COVER WITH REMAINING POTATO AND ONION. SPRINKLE WITH REMAINING CHEESE AND DOT WITH BUTTER
- MIX CREAM WITH RESERVED FISH LIQUID AND POUR OVER POTATOES.
- COVER AND BAKE IN OVEN FOR 50 MINUTES
- REMOVE LID AND COOK FOR A FURTHER 2O - 30 MINUTES UNTIL POTATOES ARE BROWNED
- SPRINKLE WITH PARSLEY TO GARNISH
- FOR A SLIGHTLY HOTTER MEAL, ADD FRESH CHOPPED CHILLIES AND CRUSHED GARLIC TO POTATO AND ONION
- ANOTHER ALTERNATIVE IS TO USE PART WHITE FISH AND PART SHELL FISH, PRAWNS, SCALLOPS OR MUSSELS.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 516.62 Kcal (2163 kJ) | ||
| Calories from fat | 318.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 35.38g | 54% | |
|---|---|---|---|
| Cholesterol | 152.08mg | 51% | |
| Sodium | 832.55mg | 35% | |
| Potassium | 624.44mg | 13% | |
| Total Carbs | 18.14g | 6% | |
| Sugars | 4g | 16% | |
| Dietary Fiber | 2.56g | 10% | |
| Protein | 30.76g | 62% | |
| Vitamin C | 6.1mg | 10% | |
| Vitamin A | 0.9mg | 31% | |
| Iron | 1mg | 6% | |
| Calcium | 395.9mg | 40% | |
| Amount Per 100 g | |||
| Calories | 172.32 Kcal (721 kJ) | ||
| Calories from fat | 106.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.8g | 54% | |
|---|---|---|---|
| Cholesterol | 50.73mg | 51% | |
| Sodium | 277.69mg | 35% | |
| Potassium | 208.28mg | 13% | |
| Total Carbs | 6.05g | 6% | |
| Sugars | 1.34g | 16% | |
| Dietary Fiber | 0.85g | 10% | |
| Protein | 10.26g | 62% | |
| Vitamin C | 2mg | 10% | |
| Vitamin A | 0.3mg | 31% | |
| Iron | 0.3mg | 6% | |
| Calcium | 132.1mg | 40% | |
* 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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