Directions:
- Heat the smoked haddock in quarter pint (150ml or two-thirds US cup) of the milk in a saucepan. Bring to the boil, reduce the heat, cover and cook for about five minutes or until the fish flakes easily with a fork. Remove the fish with a fish slice and flake.
- Mix the flower with the rest of the milk and then stir into the milk in the saucepan. Bring to the boil and cook for two minutes, strirring continuously until thick. Stir in the cheese, egg yolk and flaked fish. Season to taste with salt, pepper, freshly ground black pepper, then heat through.
- Whisk the egg white until it is stiff and fold in with a metal spoon.
- Put the toast on a grill (broiler) rack and spoon the fish mixture onto each slice of toast. Place under a hot grill until it is lightly browned. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 271.21 Kcal (1136 kJ) | ||
| Calories from fat | 67.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.54g | 12% | |
|---|---|---|---|
| Cholesterol | 100.94mg | 34% | |
| Sodium | 644.38mg | 27% | |
| Potassium | 198.36mg | 4% | |
| Total Carbs | 38.62g | 13% | |
| Sugars | 0.23g | 1% | |
| Dietary Fiber | 1.3g | 5% | |
| Protein | 11.12g | 22% | |
| Iron | 2.4mg | 13% | |
| Calcium | 129.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 192.01 Kcal (804 kJ) | ||
| Calories from fat | 48.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.34g | 12% | |
|---|---|---|---|
| Cholesterol | 71.46mg | 34% | |
| Sodium | 456.2mg | 27% | |
| Potassium | 140.43mg | 4% | |
| Total Carbs | 27.34g | 13% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 0.92g | 5% | |
| Protein | 7.87g | 22% | |
| Iron | 1.7mg | 13% | |
| Calcium | 91.4mg | 13% | |
* 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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