Directions:
- Put all the veggies in a large stock pot.
- Cover with water; add a tablespoon stock powder. (Or use fish or chicken stock).
- Simmer until soft.
- Place 2 large smoked cod, or haddock fillets, skin side up, on top of the vegies and simmer about 15 minutes.
- In a frypan, make up a thick white sauce using ABOUT 3 tablespoons butter and flour, and 2 cups milk.
- Add one teaspoon mustard, (I like seeded mustard).
- One tablespoon Worcestershire sauce.
- One cup tasty cheese.
- And fresh black pepper to taste.
- Stir the soup to break up the fish, and add the cheese sauce, stir to combine.
- Opt; I like to add about a cup of chopped peeled green prawns when I add the cheese sauce.
- You can add any other vegetables that you have on hand; this is just the BASIC recipe.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 301.57 Kcal (1263 kJ) | ||
| Calories from fat | 156.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.36g | 27% | |
|---|---|---|---|
| Cholesterol | 49.63mg | 17% | |
| Sodium | 590.64mg | 25% | |
| Potassium | 493.02mg | 10% | |
| Total Carbs | 23.48g | 8% | |
| Sugars | 9.39g | 38% | |
| Dietary Fiber | 2.91g | 12% | |
| Protein | 13.15g | 26% | |
| Vitamin C | 3.8mg | 6% | |
| Vitamin A | 0.6mg | 21% | |
| Iron | 0.9mg | 5% | |
| Calcium | 402.7mg | 40% | |
| Amount Per 100 g | |||
| Calories | 131.16 Kcal (549 kJ) | ||
| Calories from fat | 67.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.55g | 27% | |
|---|---|---|---|
| Cholesterol | 21.58mg | 17% | |
| Sodium | 256.87mg | 25% | |
| Potassium | 214.42mg | 10% | |
| Total Carbs | 10.21g | 8% | |
| Sugars | 4.08g | 38% | |
| Dietary Fiber | 1.27g | 12% | |
| Protein | 5.72g | 26% | |
| Vitamin C | 1.6mg | 6% | |
| Vitamin A | 0.3mg | 21% | |
| Iron | 0.4mg | 5% | |
| Calcium | 175.2mg | 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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