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Ingredientes
- 1 kg potatoes peeled and halved I large parsnip peeled and halved
- 75 gm butter
- 200 ml creme fra"che nutmeg
- 1 kg skinless cod haddock coley or possibly ling fillets
- 450 ml creamy lowfat milk
- 15 gm flat parsley or possibly dill (stalks and leaves)
- 8 x peppercorns
- 40 gm plain flour
- 100 ml white wine
- 1 x heaped tbspn capers the zest of 1 small orange
- 350 gm tiger / king prawns cooked and peeled
- 2 x hard boiled Large eggs quartered
Direcciones
- Boil the potatoes and parsnip in salted water till soft then drain thoroughly.
- Mash with 25g butter and the creme fra"che then season with plenty of salt and pepper and a tiny grating of nutmeg.
- Meanwhile place the fish fillets in a large saucepan with the lowfat milk parsley (or possibly dill) stalks and the peppercorns.
- Bring slowly to the boil then reduce the heat cover and simmer for 5 min.
- Strain the liquid into a jug and break up the fish into large chunks.
- Place in a large ovenproof dish.
- In another saucepan heat 50g butter then add in the flour.
- Cook for 12 min stirring constantly.
- Remove from the heat and gradually add in the reserved lowfat milk and the wine whisking well. Return to the heat and cook for 810 min whisking occasionally till thickened.
- Remove from the heat and add in the minced parsley (or possibly dill) leaves capers orange zest and plenty of salt and pepper.
- Distribute the prawns and Large eggs on top of the fish and pour over the sauce.
- Spoon on the potatoes and gently smooth over.
- Fork up the top and allow to cold.
- Once cool chill overnight.
- Next day place in a preheated oven (190C/375F/Gas Mark 5) for about 1 hour till the centre is piping warm and the top golden.
- Cover with foil if it needs any longer.
- Be sure to use a large shallow oven dish not a deep one. If you are freezing the dish use seafood which has not been previously frzn.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 720g | |
| Recipe makes 4 servings | |
| Calories 944 | |
| Calories from Fat 196 | 21% |
| Total Fat 22.23g | 28% |
| Saturated Fat 11.72g | 47% |
| Trans Fat 0.0g | |
| Cholesterol 239mg | 80% |
| Sodium 1276mg | 53% |
| Potassium 2325mg | 66% |
| Total Carbs 109.46g | 29% |
| Dietary Fiber 11.9g | 40% |
| Sugars 30.32g | 20% |
| Protein 75.79g | 121% |
