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Ингредиенты
- 50 gm JS Instant Mashed potato mix, (2oz)
- 175 gm Plain flour, sifted (6oz)
- 1 med Size egg
- 300 ml Lowfat milk, ( 1/2 pint)
- 200 gm Spinach, (7oz)
- Â Â Freshly grated nutmeg
- Â Â Salt and freshly grnd black pepper
- 4 x 150 g pcs loin cod fillet, or possibly other white fish
- 2 slc White bread, crusts removed
- 1 Tbsp. Butter, melted
- 1 Tbsp. Fresh herbs, finely minced
Инструкции
- Preheat the oven to 200 C, 400 F, Gas Mark 6.
- Prepare the instant mashed potato according to the pack instructions.
- Prepare the pancakes, place the flour into a mixing bowl, gradually add in the beaten egg and lowfat milk. Beat the batter till smooth. Allow the batter to stand for 30 min.
- Wash the spinach leaves thoroughly and remove the stalks, place the washed leaves in a microwaveable bowl and cover the bowl with cling film. Cook the spinach for 2 min on a high setting. When the spinach is cold squeeze out the excess liquid and roughly chop the leaves.
- Place the bread in a food processor and process for 10 seconds till the bread has been crumbed.
- Mix all the ingredients for the crumb crust together, add in seasoning to taste, divide into four and place it on top of the four pcs of cod.
- Place the cod onto a lightly oiled baking sheet and into the preheated oven for 12 min.
- Add in the mashed potato, nutmeg, salt, pepper and spinach to the pancake batter. Heat 1 Tbsp. of oil in a frying pan over a moderate heat. Pour in sufficient pancake batter to make a pancake approximately 7cm (3 inches)
- in diameter. Cook the pancake for 2 min on each side. Cook all the pancakebatter in this way to make 8 pancakes. It should be possible to cook 2-3 pancakes at one time.
- When the pancakes are cooked, serve the cod on top of the pancakes with some wilted leaves eg rocket.
- NOTES : A lightly, healthy supper time dish for young families.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 186g | |
| Recipe makes 4 servings | |
| Calories 298 | |
| Calories from Fat 74 | 25% |
| Total Fat 8.45g | 11% |
| Saturated Fat 4.62g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 60mg | 20% |
| Sodium 203mg | 8% |
| Potassium 391mg | 11% |
| Total Carbs 44.96g | 12% |
| Dietary Fiber 2.3g | 8% |
| Sugars 4.91g | 3% |
| Protein 10.39g | 17% |
