Directions:
- Pre-heat the oven to 200ºC/400ºF/Gas 6. Boil the potatoes in salted water.
- Drain and mash with the butter, milk and Parmesan and season to taste.
- To make the sauce, melt the butter and sauté the shallot for 5–6 minutes until soft. Add the white wine vinegar and boil for 2–3 minutes until the liquid has evaporated. Stir in the flour to make a roux. Gradually, stir in the fish stock and then cook over a medium heat, stirring continuously. Bring to the boil then cook stirring until thickened.
- Remove from the heat and stir in the cream and the chopped dill or chives. Season well as the fish is unseasoned.
- Divide all the fish and peas among four or six mini ramekins (depending on the size) and pour over the sauce. Brush the potato topping with a little beaten egg. Bake for 25 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 629.57 Kcal (2636 kJ) | ||
| Calories from fat | 216.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24g | 37% | |
|---|---|---|---|
| Cholesterol | 225.6mg | 75% | |
| Sodium | 1172.32mg | 49% | |
| Potassium | 1487.19mg | 32% | |
| Total Carbs | 57.94g | 19% | |
| Sugars | 13.27g | 53% | |
| Dietary Fiber | 8.79g | 35% | |
| Protein | 45.94g | 92% | |
| Vitamin C | 11mg | 18% | |
| Vitamin A | 2.2mg | 73% | |
| Iron | 4.1mg | 23% | |
| Calcium | 266.3mg | 27% | |
| Amount Per 100 g | |||
| Calories | 99.8 Kcal (418 kJ) | ||
| Calories from fat | 34.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.8g | 37% | |
|---|---|---|---|
| Cholesterol | 35.76mg | 75% | |
| Sodium | 185.84mg | 49% | |
| Potassium | 235.75mg | 32% | |
| Total Carbs | 9.19g | 19% | |
| Sugars | 2.1g | 53% | |
| Dietary Fiber | 1.39g | 35% | |
| Protein | 7.28g | 92% | |
| Vitamin C | 1.7mg | 18% | |
| Vitamin A | 0.3mg | 73% | |
| Iron | 0.6mg | 23% | |
| Calcium | 42.2mg | 27% | |
* 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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