never take pie and Fish choives

you could utilize any sort of white fish, comprehensive of cod or haddock, or even salmon to make this wonderful and filling fish pie. Salmon is a perfect supply of vitamins An and D.

Serves: 4

Time: 60 mins

parts

700g potatoes, peeled and diced

4 filets of haddock (or any kind of white fish or salmon)

425ml 1% fat drain

25g low-fat unfurl

25g flour

25g diminished fat powerful hard cheddar

320g broccoli (to serve)

The reference utilization of a normal adult is 8400kJ/2000kcal a day for a young lady and 10,500kJ/2500kcal an evening for a man.

technique

1. Preheat the broiler to 2 hundredºC or gas stamp 6.

2. begin through making prepared the potatoes. Bubble them for around 10 to 15 minutes until the point when they are delicate, at that point deplete them and crush with a touch drain.

3. To influence the sauce, to blend the drain, low-fats unfurl and flour in a little skillet and warm finished a medium warm temperature. Blend constantly until the point when the sauce starts to bubble and thicken.

four. Pour the sauce over pieces of fish in an ovenproof dish, at that point top with pounded potato and sprinkle the cheddar over the best.

five. Prepare in the focal point of the broiler for half of-hour, till the best is brilliant dark colored. Present with broccoli.

particular options

then again, utilize any type of white fish or salmon. attempt peas or green beans in inclination to broccoli.

nourishment certainties

Supplement

consistent with 100g

consistent with 458g serving

vitality

338kJ/80kcal

1546kJ/366kcal

Protein

eight.4g

38.4g

Starch

9g

41.2g

(of which sugars)

1.7g

7.6g

fats

1.4g

6.2g

(of which soaks)

zero.5g

2.1g

Fiber

1g

4.6g

Sodium

0.06g

0.25g

Salt

0.1g

0.6g

those figures concentrate to servings with haddock and 80g broccoli customary with perspective.

easily affected response counsel

This formula comprises of fish, drain and wheat (gluten).

sustenance security proposals

make certain the pie is steaming warmth all the way through ahead of time than serving it up.

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