Directions:
- Heat a small amount of olive oil in a pan, add onion and garlic, cook until onion softens, add wine, stir until hot.
- Mix some water with the cornflour, add some of the cornflour to the onion, garlic mix, just enough to thicken slightly, add milk, fish stock, cheese and dill, cook stirring until cheese melts, add remaining cornflour mix and stir until mixture thickens. (don't worry if it seems real thick as you still have to add the cream).
- Add fish, prawns, scallops and spinach, cook stirring gently until spinach wilts about 3 minutes, add cream stir to combine.Remove from heat.
- In a fry pan melt butter, add panko flakes and parsley, stir to combine.
- Pour fish mixture into an oven proof dish, top with panko mix and sprinkle extra cheese over the top. Bake in a moderate oven (180c) for about 20 Min's or until golden brown.
- To Serve: Place in serving bowls and garnish with dill if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 553.57 Kcal (2318 kJ) | ||
| Calories from fat | 258.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 28.74g | 44% | |
|---|---|---|---|
| Cholesterol | 152.7mg | 51% | |
| Sodium | 713.64mg | 30% | |
| Potassium | 722.88mg | 15% | |
| Total Carbs | 29.84g | 10% | |
| Sugars | 4.02g | 16% | |
| Dietary Fiber | 1.23g | 5% | |
| Protein | 39.67g | 79% | |
| Vitamin C | 4.3mg | 7% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.2mg | 12% | |
| Calcium | 507.8mg | 51% | |
| Amount Per 100 g | |||
| Calories | 129.61 Kcal (543 kJ) | ||
| Calories from fat | 60.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.73g | 44% | |
|---|---|---|---|
| Cholesterol | 35.75mg | 51% | |
| Sodium | 167.09mg | 30% | |
| Potassium | 169.25mg | 15% | |
| Total Carbs | 6.99g | 10% | |
| Sugars | 0.94g | 16% | |
| Dietary Fiber | 0.29g | 5% | |
| Protein | 9.29g | 79% | |
| Vitamin C | 1mg | 7% | |
| Iron | 0.5mg | 12% | |
| Calcium | 118.9mg | 51% | |
* 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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