Directions:
- Cut the fish into 1 inch squares.
- Melt the butter in a fry pan.
- Add the onion and saute for 5 mins or so.
- Stir in the flour and mix well for a minute.
- Add the milk slowly so that no lumps form and bring to a boil.
- Remove from heat and add the bay leaf and the fish cubes.
- Mix well and keep aside for 20 minutes.
- ,covered.
- The fish will get partly steamed due to the heat.
- Now cook the lasagne sheets as per the packet directions adding the olive oil to the water that is salted and boiled.
- Drain well.
- Stir the fish and remove the bahy leaf.
- Add the chopped parsley and mix.
- Drain the sweet corn (if you are using easy cook lasagne you can add the liquid to the sauce) Stir in the sweet corn into the sauce and the seasonings to taste.
- Line a rectangular/ square ovenproof dish with a quarter of the sauce.
- Cover with a third of the lasagne add another layer of sauce and then the lasagne finishin with the sauce on top.
- Sprinkle the Cheese evenly over the dish and bake for around 45 minutes.
- At 200C (preheated oven) till the top is golden brown and the cheese is bubbling.
- Garnish with the parsley and serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 273.2 Kcal (1144 kJ) | ||
| Calories from fat | 97.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.84g | 17% | |
|---|---|---|---|
| Cholesterol | 77mg | 26% | |
| Sodium | 592.96mg | 25% | |
| Potassium | 480.2mg | 10% | |
| Total Carbs | 16.41g | 5% | |
| Sugars | 5.74g | 23% | |
| Dietary Fiber | 1.46g | 6% | |
| Protein | 24.69g | 49% | |
| Vitamin C | 3mg | 5% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.7mg | 4% | |
| Calcium | 223.5mg | 22% | |
| Amount Per 100 g | |||
| Calories | 95.41 Kcal (399 kJ) | ||
| Calories from fat | 34.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.79g | 17% | |
|---|---|---|---|
| Cholesterol | 26.89mg | 26% | |
| Sodium | 207.08mg | 25% | |
| Potassium | 167.71mg | 10% | |
| Total Carbs | 5.73g | 5% | |
| Sugars | 2.01g | 23% | |
| Dietary Fiber | 0.51g | 6% | |
| Protein | 8.62g | 49% | |
| Vitamin C | 1mg | 5% | |
| Iron | 0.2mg | 4% | |
| Calcium | 78.1mg | 22% | |
* 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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