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Potato Cod Bake Recipe
|Cod fillet||10 Ounce (300 Gram)|
|Onion||1⁄2 Small, finely chopped|
|Dessert apple||1 Small, peeled, cored and sliced|
|Dried thyme||1⁄4 Teaspoon|
|Dry cider||4 Tablespoon|
|Butter||1⁄2 Ounce (15 Gram)|
|Plain flour||2 Tablespoon|
|Instant potatoes||3 Ounce (85 Gram Packet)|
|Boiling water||1⁄2 Pint (300 Milliliter)|
|Grated nutmeg||To Taste|
Serving size: Complete recipe
Calories 1124 Calories from Fat 368
% Daily Value*
Total Fat 42 g64.3%
Saturated Fat 25.2 g126%
Trans Fat 0 g
Cholesterol 225.9 mg
Sodium 674.3 mg28.1%
Total Carbohydrates 123 g40.9%
Dietary Fiber 8.1 g32.5%
Sugars 25.2 g
Protein 63 g126.4%
Vitamin A 28.3% Vitamin C 21.1%
Calcium 27.9% Iron 24.5%
*Based on a 2000 Calorie diet
Cover and cook in a preheated moderate oven, 160°C (325°F), Gas Mark 3, for 20 minutes.
Strain the fish liquor and make up to 150 ml (1/4 pint) with the milk.
Melt the butter in a saucepan and stir in the flour.
Cook for 1 minute, then gradually blend in the fish liquor.
Heat, stirring until the sauce thickens.
Add salt and pepper to taste.
Flake the fish and add to the sauce with the onion and apple.
Heat through gently and transfer to the buttered ovenproof dish.
Make up the potato with the boiling water as directed on the packet.
Beat in the milk and butter.
Add nutmeg, salt and pepper to taste.
Spread the potato over the fish and mark a pattern on top with a fork.
Place under a preheated medium grill for 2 to 3 minutes.