Directions:
- To make the White sauce: Gently heat milk in a saucepan until it simmers. Mix the arrowroot and the white wine together and pour slowly into the simmering milk whilst whisking until a thick consistency is reached. Note: Do not let the milk boil whilst making this.
- Using 2 single serve oval pie tins, (divide the ingredients between the 2 dishes.) Spread the mashed potato on bottom and to the edges to create a well in the centre.
- Divide and place the fish and spring onions into eash mash well and spread the mustard over, sprinkle with tasty cheese and half the poppy seeds.
- Spread the white sauce over the top of both pie tins. Sprinkle over with parsley and cover with the puff pastry. Fold in the pastry leaving a small gap around the edges to reveal some mash.
- Brush with egg wash and sprinkle with poppy seeds. Bake in a preheated oven at 230°C for 15-20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 650.33 Kcal (2723 kJ) | ||
| Calories from fat | 230.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.57g | 39% | |
|---|---|---|---|
| Cholesterol | 117.11mg | 39% | |
| Sodium | 723.24mg | 30% | |
| Potassium | 729.43mg | 16% | |
| Total Carbs | 56.18g | 19% | |
| Sugars | 15.06g | 60% | |
| Dietary Fiber | 4.99g | 20% | |
| Protein | 48.92g | 98% | |
| Vitamin C | 15.6mg | 26% | |
| Iron | 3.6mg | 20% | |
| Calcium | 526.4mg | 53% | |
| Amount Per 100 g | |||
| Calories | 117.79 Kcal (493 kJ) | ||
| Calories from fat | 41.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.63g | 39% | |
|---|---|---|---|
| Cholesterol | 21.21mg | 39% | |
| Sodium | 131mg | 30% | |
| Potassium | 132.12mg | 16% | |
| Total Carbs | 10.18g | 19% | |
| Sugars | 2.73g | 60% | |
| Dietary Fiber | 0.9g | 20% | |
| Protein | 8.86g | 98% | |
| Vitamin C | 2.8mg | 26% | |
| Iron | 0.7mg | 20% | |
| Calcium | 95.3mg | 53% | |
* 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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