Directions:
- In the butter fry the onion and bay leaf.
- Stir in the flour, then add milk and bring to the boil, stirring.
- Reduce heat and simmer for 3 minute.
- Flake the kippers, removing any fins, and add to the sauce, with seasoning to taste, add the lemon rind.
- Transfer to a bowl or basin and cover with cling film, pressing onto the surface of the sauce to prevent a skiin forming.
- Before serving reheat and add the chopped boiled eggs and parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 350.24 Kcal (1466 kJ) | ||
| Calories from fat | 197.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.93g | 34% | |
|---|---|---|---|
| Cholesterol | 249.4mg | 83% | |
| Sodium | 304.84mg | 13% | |
| Potassium | 581.61mg | 12% | |
| Total Carbs | 17.38g | 6% | |
| Sugars | 9.09g | 36% | |
| Dietary Fiber | 1.56g | 6% | |
| Protein | 20.19g | 40% | |
| Vitamin C | 9.6mg | 16% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.7mg | 9% | |
| Calcium | 276.9mg | 28% | |
| Amount Per 100 g | |||
| Calories | 115.74 Kcal (485 kJ) | ||
| Calories from fat | 65.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.25g | 34% | |
|---|---|---|---|
| Cholesterol | 82.41mg | 83% | |
| Sodium | 100.74mg | 13% | |
| Potassium | 192.19mg | 12% | |
| Total Carbs | 5.74g | 6% | |
| Sugars | 3.01g | 36% | |
| Dietary Fiber | 0.52g | 6% | |
| Protein | 6.67g | 40% | |
| Vitamin C | 3.2mg | 16% | |
| Iron | 0.5mg | 9% | |
| Calcium | 91.5mg | 28% | |
* 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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