Directions:
- Soak (or defrost) the scallops in the milk for an hour. Then remove scallops from the milk and save the milk for your mornay.
- Chop up the fish, prawn flesh, scallops and shallots.
- Using oil pan fry the fish, remove and set aside, the prawns, remove and set aside, the scallops, remove and set aside and the shallots.
- In a separate pan, to make the mornay sauce, add butter and melt, stir in about 4-5 tablespoons of flour and mix into a paste. Slowly add the milk mixing as you go.
- Continue to stir until heating towards a boil and start adding the cheese to thicken.
- Add white wine, continue stirring and add the shallots and the cooked seafood. Stir through to blend the flavours.
- Add salt & pepper to taste.
- Serve over cooked steamed rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 270.85 Kcal (1134 kJ) | ||
| Calories from fat | 109.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.22g | 19% | |
|---|---|---|---|
| Cholesterol | 96.81mg | 32% | |
| Sodium | 584.64mg | 24% | |
| Potassium | 359.45mg | 8% | |
| Total Carbs | 17.87g | 6% | |
| Sugars | 4.45g | 18% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 20.48g | 41% | |
| Vitamin C | 1.7mg | 3% | |
| Iron | 1.1mg | 6% | |
| Calcium | 281.5mg | 28% | |
| Amount Per 100 g | |||
| Calories | 144.85 Kcal (606 kJ) | ||
| Calories from fat | 58.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.53g | 19% | |
|---|---|---|---|
| Cholesterol | 51.77mg | 32% | |
| Sodium | 312.68mg | 24% | |
| Potassium | 192.24mg | 8% | |
| Total Carbs | 9.56g | 6% | |
| Sugars | 2.38g | 18% | |
| Dietary Fiber | 0.53g | 4% | |
| Protein | 10.95g | 41% | |
| Vitamin C | 0.9mg | 3% | |
| Iron | 0.6mg | 6% | |
| Calcium | 150.5mg | 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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