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Fish Bake- Individual Pies- Serves 4-6 Recipe

Fish Bake- Individual Pies- Serves 4-6 Recipe

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Ingredients:

Serving

1 1/2 cups breadcrumbs
40 g butter or 40 g margarine
1 tbsp olive oil
1 carrot, chopped
1 celery, thinly sliced
3 spring onions, thinly sliced
1/4 cup plain flour
1 cup milk
500 g boned firm white fish fillets, cut into 2 cm cubes
1 lemon , zest of
1 tbsp lemon juice
2 tbsp chopped parsley

Directions:

Preheat oven to 180°C.
Divide crumbs in half.
Melt butter and pour over 1/2 of the bread crumbs.
Add the olive oil to a frypan and cook carrot and celery until softened- about 3-4 minutes.
Add the onion and cook for another minute.
Sprinkle in the flour and stir to form a paste.
Remove the frypan from the heat and slowly stir in the milk. Return to heat and bring to the boil, stirring until smooth.
Stir in fish, lemon rind and juice. Remove from heat.
Spoon mixture into 4 1/4 cup (310ml) heatproof dishes and sprinkle over the crumbs/butter mixture.
Bake for 25 minutes or until topping is golden.
Serve warm, sprinkled with parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	286.82 Kcal (1201 kJ)
Calories from fat	129.86 Kcal
		% Daily Value*
Total Fat	14.43g	22%
Cholesterol	22.73mg	8%
Sodium	430.42mg	18%
Potassium	272.2mg	6%
Total Carbs	32.83g	11%
Sugars	6.71g	27%
Dietary Fiber	3.53g	14%
Protein	5.63g	11%
Vitamin C	15.2mg	25%
Vitamin A	0.3mg	8%
Iron	1.9mg	10%
Calcium	161.1mg	16%

Amount Per 100 g
Calories	119.02 Kcal (498 kJ)
Calories from fat	53.89 Kcal
		% Daily Value*
Total Fat	5.99g	22%
Cholesterol	9.43mg	8%
Sodium	178.62mg	18%
Potassium	112.96mg	6%
Total Carbs	13.62g	11%
Sugars	2.79g	27%
Dietary Fiber	1.46g	14%
Protein	2.34g	11%
Vitamin C	6.3mg	25%
Vitamin A	0.1mg	8%
Iron	0.8mg	10%
Calcium	66.9mg	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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.2

Points
8

PointsPlus

Good Points

saturated fat free,
low cholesterol

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