Crunchy Fish Bake
|Butter||3 Ounce (15 gram)|
|Onion||1 Large, peeled and sliced|
|Flour||1 Ounce (25 gram)|
|Fish stock||1⁄2 Pint (300 milliliter)|
|Freshly ground black pepper||To Taste|
|Cod steaks||4 , poached, skinned and flaked|
|Tomatoes||2 , peeled and quartered|
|White bread loaf||1 Small, crusts removed and bread diced|
|Freshly chopped parsley||1 Tablespoon (for garnish)|
1.Preheat the oven to 350 degrees.
2.In a pan, heat 2 tablespoons of butter and fry onions in it.
3.Put flour and cook for 2 minutes by stirring.
4.Add stock, salt and pepper to the pan and allow it to boil.
5.Cook on low flame until thick.
6.Take foil container or ovenproof dish and put the fish and tomatoes in it.
7.Drizzle the sauce over the fish.
8.Heat butter in the pan and put diced bread in it and fry until golden.
9.Spinkle the fried crumbs over the fish and bake for 15 minutes.
10. Serve immediately or freeze after cooling.
12.If using frozen, thaw and reheat for 40 minutes before serving.
Serving size: Complete recipe
Calories 2304 Calories from Fat 715
% Daily Value*
Total Fat 78 g120.3%
Saturated Fat 45.6 g228.1%
Trans Fat 0 g
Cholesterol 572.3 mg190.8%
Sodium 2614.4 mg108.9%
Total Carbohydrates 189 g63%
Dietary Fiber 15.1 g60.3%
Sugars 20 g
Protein 191 g382.8%
Vitamin A 116.4% Vitamin C 139.6%
Calcium 29.8% Iron 40.7%
*Based on a 2000 Calorie diet