Directions:
- Arrange fish in a shallow dish in a single layer.
- Add half the milk and bay leaf, cover and cook on HIGH for 7 minutes, until it can be flaked.
- Reserve cooking liquid.
- Flake fish, discarding skin and bones.
- Cut the beans into 2 1/2 cm pieces and the baby corn in half if large. Place the butter in a microwave safe bowl cover and microwave on HIGH until melted.
- Stir in the flour and whisk in the fish cooking liquid and the remaining milk, a little at a time, until mixture is smooth.
- Mix the vegetables into the sauce. Cover and cook on HIGH for 6 1/2 minutes, stir in fish and pepper to taste and cook for a further 2 minutes, until vegetables are cooked, stirring twice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 409.68 Kcal (1715 kJ) | ||
| Calories from fat | 227.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.32g | 39% | |
|---|---|---|---|
| Cholesterol | 65.08mg | 22% | |
| Sodium | 747.23mg | 31% | |
| Potassium | 646.98mg | 14% | |
| Total Carbs | 21.52g | 7% | |
| Sugars | 6.75g | 27% | |
| Dietary Fiber | 2.54g | 10% | |
| Protein | 23.57g | 47% | |
| Vitamin C | 4.3mg | 7% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.7mg | 4% | |
| Calcium | 204.8mg | 20% | |
| Amount Per 100 g | |||
| Calories | 127.56 Kcal (534 kJ) | ||
| Calories from fat | 70.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.88g | 39% | |
|---|---|---|---|
| Cholesterol | 20.26mg | 22% | |
| Sodium | 232.66mg | 31% | |
| Potassium | 201.45mg | 14% | |
| Total Carbs | 6.7g | 7% | |
| Sugars | 2.1g | 27% | |
| Dietary Fiber | 0.79g | 10% | |
| Protein | 7.34g | 47% | |
| Vitamin C | 1.3mg | 7% | |
| Iron | 0.2mg | 4% | |
| Calcium | 63.8mg | 20% | |
* 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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