Seafood Mornay - Good Crepe Filler Recipe

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Seafood Mornay - Good Crepe Filler
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Ingredients:

Directions:

  1. Soak (or defrost) the scallops in the milk for an hour. Then remove scallops from the milk and save the milk for your mornay.
  2. Chop up the fish, prawn flesh, scallops and shallots.
  3. Using oil pan fry the fish, remove and set aside, the prawns, remove and set aside, the scallops, remove and set aside and the shallots.
  4. In a separate pan, to make the mornay sauce, add butter and melt, stir in about 4-5 tablespoons of flour and mix into a paste. Slowly add the milk mixing as you go.
  5. Continue to stir until heating towards a boil and start adding the cheese to thicken.
  6. Add white wine, continue stirring and add the shallots and the cooked seafood. Stir through to blend the flavours.
  7. Add salt & pepper to taste.
  8. Serve over cooked steamed rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 270.85 Kcal (1134 kJ)
Calories from fat 109.95 Kcal
% Daily Value*
Total Fat 12.22g 19%
Cholesterol 96.81mg 32%
Sodium 584.64mg 24%
Potassium 359.45mg 8%
Total Carbs 17.87g 6%
Sugars 4.45g 18%
Dietary Fiber 1g 4%
Protein 20.48g 41%
Vitamin C 1.7mg 3%
Iron 1.1mg 6%
Calcium 281.5mg 28%
Amount Per 100 g
Calories 144.85 Kcal (606 kJ)
Calories from fat 58.8 Kcal
% Daily Value*
Total Fat 6.53g 19%
Cholesterol 51.77mg 32%
Sodium 312.68mg 24%
Potassium 192.24mg 8%
Total Carbs 9.56g 6%
Sugars 2.38g 18%
Dietary Fiber 0.53g 4%
Protein 10.95g 41%
Vitamin C 0.9mg 3%
Iron 0.6mg 6%
Calcium 150.5mg 28%

* 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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Recipe Tags

Weightwatchers Points

  • 6.2
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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