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Ингредиенты
- 1 sm onion peeled and minced
- 1 med potato peeled and diced
- 25 gm butter
- 400 gm undyed smoked haddock fillet
- 300 ml full fat lowfat milk
- 3 med free range Large eggs
- 2 Tbsp. minced parsley or possibly lovage pastry:
- 175 gm plain flour sifted
- 50 gm fine oatmeal or possibly polenta
- 125 gm butter diced
- 1 med egg
- 1 Tbsp. extra virgin olive oil
Инструкции
- For the pastry place the flour oatmeal/polenta and butter in a food processor process then add in the egg and oil.
- Process briefly (or possibly make by hand). Clingwrap refrigerateroll out into a buttered deep 23cm or possibly shallow 28cm loosebased flan tin. Prick leave for an hour or possibly so.
- Fill with scrunchedup foil bake at 190C/375F/Gas Mark 5 for 15 min remove the foil then cook for a further 5 min.
- Saute/fry the onion and potato in butter till tender.
- Poach the fish in lowfat milk for 3 to 4 min. Strain over a jug and beat the reserved liquid with Large eggs parsley and seasoning.
- Place chunks of fish in the pastry case.
- Pour over the liquid and bake for 30 to 40 min till golden brown.
- Serve hot.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 237g | |
| Recipe makes 4 servings | |
| Calories 932 | |
| Calories from Fat 506 | 54% |
| Total Fat 58.68g | 73% |
| Saturated Fat 23.2g | 93% |
| Trans Fat 0.0g | |
| Cholesterol 122mg | 41% |
| Sodium 234mg | 10% |
| Potassium 839mg | 24% |
| Total Carbs 91.38g | 24% |
| Dietary Fiber 3.6g | 12% |
| Sugars 1.32g | 1% |
| Protein 14.3g | 23% |
