Directions:
- Put the milk, flour and butter into a small saucepan and whisk well.
- Cook, stirring (with the whisk) continuously until the sauce comes to the boil and thickens.
- Stir in the onions, fish and seasoning to taste.
- Spoon the mixture into a warm shallow flameproof dish.
- Arrange the bread on top and scatter the cheese over the top.
- Place under a hot grill until the cheese is bubbling and the bread is golden brown, about 10 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 259.82 Kcal (1088 kJ) | ||
| Calories from fat | 84.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.44g | 15% | |
|---|---|---|---|
| Cholesterol | 78.26mg | 26% | |
| Sodium | 563.94mg | 23% | |
| Potassium | 414.56mg | 9% | |
| Total Carbs | 19.25g | 6% | |
| Sugars | 3.8g | 15% | |
| Dietary Fiber | 1.03g | 4% | |
| Protein | 24.03g | 48% | |
| Vitamin C | 1.3mg | 2% | |
| Iron | 2mg | 11% | |
| Calcium | 402.8mg | 40% | |
| Amount Per 100 g | |||
| Calories | 145.08 Kcal (607 kJ) | ||
| Calories from fat | 47.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.27g | 15% | |
|---|---|---|---|
| Cholesterol | 43.7mg | 26% | |
| Sodium | 314.89mg | 23% | |
| Potassium | 231.49mg | 9% | |
| Total Carbs | 10.75g | 6% | |
| Sugars | 2.12g | 15% | |
| Dietary Fiber | 0.58g | 4% | |
| Protein | 13.42g | 48% | |
| Vitamin C | 0.7mg | 2% | |
| Iron | 1.1mg | 11% | |
| Calcium | 224.9mg | 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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