Fish With Cheesy Parsley Sauce Recipe

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Fish With Cheesy Parsley Sauce
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Ingredients:

  • 25 g butter
  • 25 g flour
  • 250 ml milk
  • 3 tbsp parsley
  • 500 g fish
  • 200 g tomatoes

Directions:

  1. Preheat the oven to gas 6, 200C, fan 180°C In a small pan, melt the butter. Stir in the flour to make a thick paste, then, off the heat, gradually whisk in the milk. Return to the heat for a few minutes, stirring regularly, until its thickened. Season and stir in the parsley and cheese.
  2. Place the fish in a gratin dish, season and pour over the sauce. Scatter the tomatoes around. Cook for 10 minutes, or until the fish is just cooked through, then place the dish under the grill for a few minutes more, until the sauce is golden and bubbling. Serve with new potatoes and veg.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 539.91 Kcal (2260 kJ)
Calories from fat 311.32 Kcal
% Daily Value*
Total Fat 34.59g 53%
Cholesterol 34.42mg 11%
Sodium 849.03mg 35%
Potassium 1012.88mg 22%
Total Carbs 20.78g 7%
Sugars 6.2g 25%
Dietary Fiber 8.52g 34%
Protein 36.53g 73%
Vitamin C 10.8mg 18%
Vitamin A 0.1mg 2%
Iron 3.1mg 17%
Calcium 355mg 36%
Amount Per 100 g
Calories 197.17 Kcal (826 kJ)
Calories from fat 113.69 Kcal
% Daily Value*
Total Fat 12.63g 53%
Cholesterol 12.57mg 11%
Sodium 310.07mg 35%
Potassium 369.9mg 22%
Total Carbs 7.59g 7%
Sugars 2.27g 25%
Dietary Fiber 3.11g 34%
Protein 13.34g 73%
Vitamin C 3.9mg 18%
Iron 1.1mg 17%
Calcium 129.7mg 36%

* 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

  • 12.9
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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