Smoked Haddock and Rice Layer
|Butter||1⁄2 Ounce (15 Gram)|
|Flour||1⁄2 Ounce (15 Gram)|
|Milk||5 Fluid Ounce (150 Milliliter)|
|Smoked haddock fillet||4 Ounce (100 Gram)|
|Freshly ground black pepper||To Taste|
|Chopped fresh parsley||1 Tablespoon|
|Cooked long grain rice||4 Ounce (100 Gram)|
|Egg||1 , hard boiled and sliced|
|Cheddar cheese||1 Ounce, grated (25 Gram)|
|Tomato||1 Small, sliced (For Garnish)|
|Parsley sprigs||4 (For Garnish)|
1) In a small saucepan, add the flour in melted butter and cook gently for a min; stir in the milk and cook for a further 2 min; add the haddock and season well with salt and pepper.
2) Combine the parsley with the rice; place 1/2 rice, 1/2 egg and 1/2 smoked haddock in a souffle dish; repeat the layers.
3) Top over with the sprinkled grated cheese and place the dish in a preheated oven bake for 20-25 min.
4) Garnish with the sliced tomato and sprig of parsley and serve immediately.
Calories 335 Calories from Fat 143
% Daily Value*
Total Fat 16 g24.9%
Saturated Fat 8.9 g44.7%
Trans Fat 0 g
Cholesterol 143.3 mg47.8%
Sodium 358.5 mg14.9%
Total Carbohydrates 25 g8.5%
Dietary Fiber 2.2 g8.9%
Sugars 5.5 g
Protein 23 g46.3%
Vitamin A 34.6% Vitamin C 31.7%
Calcium 22.2% Iron 9.9%
*Based on a 2000 Calorie diet