Fish Bake
Recipe by Benecol Chef
15m Prep
30m Cook
0.8g per serving
Click on the video tab to watch Caroline Mi Li Artiss make our mouth-watering Fisherman's Bake
Serves 4
Serving Info:
One serving contains 0.8g of your daily requirement of 1.5-2.4g of plant stanols
Ingredients:
- - 50g (2oz) Benecol® Buttery or Olive Spread
- - 300ml (½ pint) Semi skimmed milk
- - 50g (2oz) Plain flour
- - 250g (10oz) Cooked white fish
- - 5ml (1 tsp) Chopped parsley
- - 2-3 Tomatoes
- - 900g (2lb) Boiled potatoes
- - 300ml (10 fl oz) Milk
Method:
- Make the white sauce by melting 25g Benecol® Spread and adding the flour to make a roux
- Beat in semi skimmed milk and stir until thick and smooth. Remove all the skin and bones from the cooked fish and mix with sauce.
- Add 1 teaspoon of parsley, lemon juice and seasonings. Slice and skin 2 tomatoes.
- Mash the potatoes, add 4 tablespoons of semi skimmed milk and 25g of Benecol® Spread. Put a layer of potato in a greased pie-dish and fill the dish with alternate layers of fish mixture and sliced tomatoes. Top with the rest of the potato and bake for half an hour at 180°C/350°F/Gas Mark 4 until brown on top and well heated throughout.
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Nutrition Information
Per serving (449.6g)
Plant Stanol intake (g)
0.8
Energy kJ/kcal
1559/373
Protein (g)
21.8
Carbohydrate (g)
53.7
of which sugars (g)
7.5
Fat (g)
9.4
of which saturates (g)
2.5*
of which mono-unsaturates (g)
4.5*
of which poly-unsaturates (g)
2.0*
Salt (g)
0.4
Fibre (g)
4.7
*Indicates estimated value in nutrition table