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Baked Fish with a Creamy Cheese Sauce

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

37.1g

Energy (kJ)

2199kJ

Energy (kcal)

525kcal

Carbohydrate incl. fibre (g)

33.7g

Carbohydrate excl. fibre (g)

31.2g

Sugar (g)

4.0g

Fibre (g)

2.5g

Fat (g)

26.5g

Saturated fat (g)

9.8g

Unsaturated fat (g)

14.7g

Monounsaturated fat (g)

9.2g

Polyunsaturated fat (g)

5.5g

Trans fat (g)

0.6g

Cholesterol (mg)

111mg

Sodium (mg)

482mg

Salt (g)

1.20g

Vitamin A (IU)

1723IU

Vitamin C (mg)

13.2mg

Calcium (mg)

379mg

Iron (mg)

2.25mg

Potassium (mg)

735mg

Total

148.4g

8795kJ

2102kcal

134.9g

124.9g

16.1g

10.0g

106.2g

39.3g

58.8g

36.9g

21.9g

2.2g

445mg

1929mg

4.82g

6894IU

52.7mg

1515mg

9.02mg

2938mg

  • 2.5 ml Rajah mild & Spicy curry powder
  • 125 ml cheese, grated
  • 500 ml boiling water
  • 250 ml spring onions, chopped
  • 15 ml margarine
  • 15 ml lemon juice
  • 1 pinch Robertsons Atlantic sea salt
  • Robertsons freshly ground black pepper (to taste)
  • 500 g fish fillets
  • 2 sachets Knorr classic white sauce
  • 2 cups cooked rice
  • 2.5 ml Robertsons paprika