Directions:
- Steam the cod and vegetables.
- To make the white sauce, put the milk, vegetable stock, margarine and flour into a saucepan and gently bring to the boil. Stir continually until sauce thickens. Add salt and pepper to taste.
- Either place the fish in a gratin dish whole or flake it and add the vegetables. Cover with the white sauce and then grate the cheese over the top.
- Place in a pre-heated oven (180 deg) for about 15-20 minutes.
- Enjoy.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 517.87 Kcal (2168 kJ) | ||
| Calories from fat | 147.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.35g | 25% | |
|---|---|---|---|
| Cholesterol | 58.1mg | 19% | |
| Sodium | 8337.14mg | 347% | |
| Potassium | 611mg | 13% | |
| Total Carbs | 59.51g | 20% | |
| Sugars | 6.3g | 25% | |
| Dietary Fiber | 3.5g | 14% | |
| Protein | 22.35g | 45% | |
| Vitamin C | 37.4mg | 62% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 0.6mg | 3% | |
| Calcium | 201.9mg | 20% | |
| Amount Per 100 g | |||
| Calories | 152.32 Kcal (638 kJ) | ||
| Calories from fat | 43.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.81g | 25% | |
|---|---|---|---|
| Cholesterol | 17.09mg | 19% | |
| Sodium | 2452.1mg | 347% | |
| Potassium | 179.71mg | 13% | |
| Total Carbs | 17.5g | 20% | |
| Sugars | 1.85g | 25% | |
| Dietary Fiber | 1.03g | 14% | |
| Protein | 6.57g | 45% | |
| Vitamin C | 11mg | 62% | |
| Vitamin A | 0.1mg | 12% | |
| Iron | 0.2mg | 3% | |
| Calcium | 59.4mg | 20% | |
* 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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