Directions:
- Cut the onions in half, slice thinly, then cut the slices in thirds.
- Place the smoked fish,(cut in half if you need to make it fit into the skillet)onions and bay leaf into a large skillet and cover with water.
- Bring to a boil over medium heat and simmer for about 10 - 15 minutes.
- Remove from pan, drain all liquid, remove any skin or bones, discard bay leaf and flake the fish with a fork.
- In the same skillet, melt butter, whisk in flour and cook over medium-low heat, stirring until the flour is foaming but not browned - about 1 or 2 minutes.
- Over low heat, gradually add in 1 1/2 cups of milk, bringing to a boil, whisking constantly until the sauce thickens.
- Season with salt, pepper and optional nutmeg, and leave to simmer slowly for an additional 1-2 minutes. If sauce is too thick, add more milk, 1 tablespoon at a time, stirring constantly.
- Add the flaked fish and onions into the sauce, stirring to combine and warm throughout.
- Serve with boiled potatoes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.7 Kcal (899 kJ) | ||
| Calories from fat | 121.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.45g | 21% | |
|---|---|---|---|
| Cholesterol | 32.37mg | 11% | |
| Sodium | 251.05mg | 10% | |
| Potassium | 245.8mg | 5% | |
| Total Carbs | 18.93g | 6% | |
| Sugars | 6.81g | 27% | |
| Dietary Fiber | 2.16g | 9% | |
| Protein | 4.64g | 9% | |
| Vitamin C | 3.9mg | 6% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.6mg | 3% | |
| Calcium | 156.2mg | 16% | |
| Amount Per 100 g | |||
| Calories | 122 Kcal (511 kJ) | ||
| Calories from fat | 68.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.64g | 21% | |
|---|---|---|---|
| Cholesterol | 18.39mg | 11% | |
| Sodium | 142.66mg | 10% | |
| Potassium | 139.68mg | 5% | |
| Total Carbs | 10.76g | 6% | |
| Sugars | 3.87g | 27% | |
| Dietary Fiber | 1.23g | 9% | |
| Protein | 2.64g | 9% | |
| Vitamin C | 2.2mg | 6% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.3mg | 3% | |
| Calcium | 88.8mg | 16% | |
* 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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