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Ингредиенты
- 1 pound cod fillets
- 1/2 pound sweet corn
- 1 ounce. butter
- 1 ounce. plain flour
- 1/2 pt. lowfat milk
- 2 lbs. potatoes
- Salt and pepper
- 1 teaspoon anchovy essence (opt.)
- 1 tbsp. minced parsley
- Little grated cheese
Инструкции
- Simmer fish in slightly salted water till tender. Strain fish and flake. Cook potatoes, drain and mash well. Cook sweet corn till tender, drain well. Put flaked fish and sweet corn into a baking dish. Heat butter in pan. Slowly add in flour, mixing constantly.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 386g | |
| Recipe makes 4 servings | |
| Calories 372 | |
| Calories from Fat 87 | 23% |
| Total Fat 9.89g | 12% |
| Saturated Fat 5.75g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 74mg | 25% |
| Sodium 186mg | 8% |
| Potassium 1352mg | 39% |
| Total Carbs 42.2g | 11% |
| Dietary Fiber 4.5g | 15% |
| Sugars 5.22g | 3% |
| Protein 28.91g | 46% |
