Old- Fashioned Fish Bake Recipe

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Ingredients:

Serving

2 tbsp butter
1 -1 1/2 lb haddock , boned and cut into 2-inch chunks (or other thick , white fish)
2 leeks, white and pale green parts only , thoroughly washed and sliced
2 tbsp flour
1 1/4 cups milk
2 tbsp cream
salt and pepper , to taste
1 bay leaf
1 tbsp chopped fresh parsley
2 tbsp grated irish cheddar cheese
fresh parsley, for garnish

Directions:

Preheat oven to 350°F Generously grease an ovenproof casserole dish with 1 tablespoon of the butter. Lay in the fish, skin side down.
In a saucepan over medium heat, melt the remaining butter, add leeks and cook gently until the leeks begin to soften, 3 to 5 minutes. Stir in the flour and cook until smooth, another 1 to 2 minutes. Whisk in the milk and cream, add the bay leaf and parsley, and bring to a boil, stirring continuously. When sauce is smooth, remove from heat and spoon over the fish. Cover with aluminum foil and bake for about 25 minutes.
Remove from oven,discard the bay leaf, sprinkle cheese over the fish and place under the broiler until browned. Garnish with parsley sprigs. Serve with boiled potatoes and a fresh green vegetable or salad.
Variations:.
For a fish bake with spinach, layer 1 pound of fresh spinach, steamed for 1 to 2 minutes in 2 tablespoons of water, over the haddock and cook as above.
For a fish bake with potato crust, bake as above for 15 minutes, omit the grated cheese, add a layer of mashed potatoes and return to oven for final 10 minutes. Place under the broiler until browned.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	277.84 Kcal (1163 kJ)
Calories from fat	92.42 Kcal
		% Daily Value*
Total Fat	10.27g	16%
Cholesterol	104.03mg	35%
Sodium	501.87mg	21%
Potassium	630.94mg	13%
Total Carbs	15.11g	5%
Sugars	5.62g	22%
Dietary Fiber	1.45g	6%
Protein	28.63g	57%
Vitamin C	6.7mg	11%
Vitamin A	0.1mg	2%
Iron	1.3mg	7%
Calcium	213.1mg	21%

Amount Per 100 g
Calories	94.77 Kcal (397 kJ)
Calories from fat	31.52 Kcal
		% Daily Value*
Total Fat	3.5g	16%
Cholesterol	35.48mg	35%
Sodium	171.19mg	21%
Potassium	215.22mg	13%
Total Carbs	5.15g	5%
Sugars	1.92g	22%
Dietary Fiber	0.49g	6%
Protein	9.77g	57%
Vitamin C	2.3mg	11%
Iron	0.4mg	7%
Calcium	72.7mg	21%

* 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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