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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This creamy fish mornay recipe, is high in calcium, fibre and iron. A healthy, warming lunch or dinner, a guaranteed crowd favourite, which has an easy gluten free option.
1 Preheat the oven to180°C fan bake. Hard boil the eggs in a small pot for 8-10 minutes. Meanwhile, prepare the white sauce. In a medium-sized saucepan melt reduced-fat spread, remove from the heat and whisk in the flour to form a thick paste. Slowly pour in the milk, continuously whisking to prevent any lumps forming. Place the saucepan back on the heat and continue to stir until a thick sauce forms. Remove from the heat, season with plenty of pepper and mix in the lemon rind and creamed corn. Set aside.
2 Cut the fish into 3cm chunks. Add to the corn and white sauce mixture and pour into a shallow baking dish. Shell the eggs and cut into quarters. Place evenly on top of the fish mixture.
3 Sprinkle with dried thyme, breadcrumbs and cheese. Bake for 15 minutes until the top is crunchy and golden. Serve with steamed veges and fresh lemon. Garnish with fresh chopped parsley and extra lemon zest, if desired.
Make it gluten free: Use gluten-free flour and breadcrumbs and check creamed corn is gluten free.
Calories 558 cal
Kilojoules 2330 kJ
Total fat 17 g
Saturated fat 7 g
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