Directions:
- Put the smoked fish in a pan and cover with water. Bring to a boil over medium heat and cook for 10 minutes.
- Remove from the pan and drain.
- Remove the skin and bones and flake the fish.
- Heat 3 tablespoons of butter in a saucepan, stir in the flour, and cook gently 2 minutes, continuing to stir.
- Off heat, add the milk, then return to the heat and stir constantly, until the sauce thickens.
- Add salt and pepper to taste, reduce heat and simmer, stirring often, for about 12-15 minutes.
- Combine the flaked fish with the sauce, and warm through. Serve over boiled potatoes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 177.45 Kcal (743 kJ) | ||
| Calories from fat | 116.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.95g | 20% | |
|---|---|---|---|
| Cholesterol | 32.37mg | 11% | |
| Sodium | 196.66mg | 8% | |
| Potassium | 160.5mg | 3% | |
| Total Carbs | 11.59g | 4% | |
| Sugars | 4.59g | 18% | |
| Dietary Fiber | 0.78g | 3% | |
| Protein | 3.79g | 8% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.4mg | 2% | |
| Calcium | 136.3mg | 14% | |
| Amount Per 100 g | |||
| Calories | 151.44 Kcal (634 kJ) | ||
| Calories from fat | 99.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.05g | 20% | |
|---|---|---|---|
| Cholesterol | 27.62mg | 11% | |
| Sodium | 167.83mg | 8% | |
| Potassium | 136.97mg | 3% | |
| Total Carbs | 9.89g | 4% | |
| Sugars | 3.92g | 18% | |
| Dietary Fiber | 0.66g | 3% | |
| Protein | 3.23g | 8% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.4mg | 2% | |
| Calcium | 116.3mg | 14% | |
* 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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