Directions:
- Poach the fish in the milk for approximately 15 minutes or until cooked.
- Remove the fish from the liquid and flake into a baking dish reserving the liquid for the sauce.
- Boil the broccoli for 3 minutes, you don't want it too soft.
- Drain and stir into the fish.
- Mix a little milk or water into the cornflour and add to the reserved liquid.
- Cook until the sauce thickens, stirring constantly. Add more milk if too thick.
- Stir in the cheese until melted.
- Add salt and pepper to taste.
- Pour the sauce over the fish and broccoli.
- Cover with the breadcrumbs.
- Cook at 170c for 30 - 45 minutes or until the breadcrumbs are brown.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 224.41 Kcal (940 kJ) | ||
| Calories from fat | 78.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.68g | 13% | |
|---|---|---|---|
| Cholesterol | 41.72mg | 14% | |
| Sodium | 369.51mg | 15% | |
| Potassium | 393.98mg | 8% | |
| Total Carbs | 19.76g | 7% | |
| Sugars | 6.59g | 26% | |
| Dietary Fiber | 1.88g | 8% | |
| Protein | 15.66g | 31% | |
| Vitamin C | 44.5mg | 74% | |
| Iron | 1.1mg | 6% | |
| Calcium | 330.9mg | 33% | |
| Amount Per 100 g | |||
| Calories | 93.92 Kcal (393 kJ) | ||
| Calories from fat | 32.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.63g | 13% | |
|---|---|---|---|
| Cholesterol | 17.46mg | 14% | |
| Sodium | 154.66mg | 15% | |
| Potassium | 164.89mg | 8% | |
| Total Carbs | 8.27g | 7% | |
| Sugars | 2.76g | 26% | |
| Dietary Fiber | 0.78g | 8% | |
| Protein | 6.56g | 31% | |
| Vitamin C | 18.6mg | 74% | |
| Iron | 0.5mg | 6% | |
| Calcium | 138.5mg | 33% | |
* 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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