Make an economical, tasty meal with fish and leeks in a light cheese sauce.
1. Preheat a medium grill. Put 4 individual gratin dishes or one large shallow baking dish in the grill compartment to warm.
2. Put the fish and leeks into a large frying pan and cover with water. Heat and simmer gently for 5-6 minutes, or until the fish is just cooked. (The flesh should flake easily when tested with a fork). Drain thoroughly then share the fish and leeks between the warm dishes.
3.Put the milk, margarine and flour into a non-stick saucepan. Heat, stirring constantly with a small whisk until the sauce boils and thickens. Remove from the heat. Stir in the mustard and half the cheese. Season and pour over the fish. Scatter the breadcrumbs, and remaining cheese over the top. Grill for 3-4 minutes, until browned and bubbling. Serve at once.
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Serving Size: 1 Serving (47g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 214 | ||
Calories from Fat: 144 (67%) | ||
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Amt Per Serving | % DV | |
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Total Fat 16g | 21 % | |
Saturated Fat 6.8g | 34 % | |
Monounsaturated Fat 5.9g | ||
Polyunsanturated Fat 2.6g | ||
Cholesterol 26.2mg | 8 % | |
Sodium 414mg | 14 % | |
Potassium 54.8mg | 1 % | |
Total Carbohydrate 9.6g | 3 % | |
Dietary Fiber 0.7g | 3 % | |
Sugars, other 8.9g | ||
Protein 8g | 11 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 214
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