Directions:
- Peel and boil the potatoes until soft.
- Drain and mash with 1/2 ounce butter and the tablespoon of milk.
- Add the cheese and mix well.
- In a wok or frying pan, gently fry the onions and garlic in 1 oz butter until soft and transparent.
- Add the fish,parsley, cream, lemon juice and salt and pepper to the wok or frying pan and mix well.
- Place the fish filling into a casserole dish.
- Top with the potatoes.
- Sprinkle the parmesan cheese on top of the potatoes.
- Place the sliced tomatoes on top of the potatoes.
- Divide the remaining 1/2 oz butter on top of each tomato slice.
- Bake in a medium pre-heated oven for 40- 50 minutes.
- Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 555.45 Kcal (2326 kJ) | ||
| Calories from fat | 206.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.95g | 35% | |
|---|---|---|---|
| Cholesterol | 150.51mg | 50% | |
| Sodium | 1147.59mg | 48% | |
| Potassium | 1141.45mg | 24% | |
| Total Carbs | 46.28g | 15% | |
| Sugars | 16.21g | 65% | |
| Dietary Fiber | 7.77g | 31% | |
| Protein | 39.61g | 79% | |
| Vitamin C | 37.5mg | 63% | |
| Vitamin A | 2.4mg | 80% | |
| Iron | 3.8mg | 21% | |
| Calcium | 373.4mg | 37% | |
| Amount Per 100 g | |||
| Calories | 123.4 Kcal (517 kJ) | ||
| Calories from fat | 45.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.1g | 35% | |
|---|---|---|---|
| Cholesterol | 33.44mg | 50% | |
| Sodium | 254.95mg | 48% | |
| Potassium | 253.59mg | 24% | |
| Total Carbs | 10.28g | 15% | |
| Sugars | 3.6g | 65% | |
| Dietary Fiber | 1.73g | 31% | |
| Protein | 8.8g | 79% | |
| Vitamin C | 8.3mg | 63% | |
| Vitamin A | 0.5mg | 80% | |
| Iron | 0.8mg | 21% | |
| Calcium | 83mg | 37% | |
* 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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