* (or substitute 5 oz milk and 5 oz cream) . Chop onions roughly and fry in butter until tender. Remove from heat an stir in flour and mustard. Add milk. Return to heat and stir until thickened. Add cod, cut into 1/2-inch cubes, and peas. Turn into ovenproof dish and cover with mashed potatoes. Bake in a moderate oven at 400F/200C, for 35-45 minutes, or until golden brown. . (Though not traditional, the addition of 2-3 oz of cheddar cheese to the sauce makes this an extremely tasty dish.) File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (647g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 136 (21%)|
|Amt Per Serving||% DV|
|Total Fat 15.1g||20 %|
|Saturated Fat 8.6g||43 %|
|Monounsaturated Fat 3.8g|
|Polyunsanturated Fat 1g|
|Cholesterol 39.5mg||12 %|
|Sodium 1462.5mg||50 %|
|Potassium 1857mg||49 %|
|Total Carbohydrate 116.4g||34 %|
|Dietary Fiber 11.1g||44 %|
|Sugars, other 105.3g|
|Protein 16.5g||24 %|
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Calories per serving: 658
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