Cod Bake
Spinach and cheese go well with fish, especially with the somewhat bland flavour of cod. Serve this fish casserole as a family supper dish with potato croquettes.
Ingredients
- 1 1/2 lb fresh spinach or 10 oz packet frozen chopped spinach
- Salt and freshly ground black pepper
- 1/4 tsp spoon grated nutmeg
- 2 oz butter
- 4 cod steaks
for the cheese sauce:
- 1 oz butter
- 1 oz flour
- 3/4 pint hot milk
- 4 oz Cheddar cheese grated
Instructions
- Wash the fresh spinach and place in a large saucepan with salt to taste. Heat gently until juices flow from the spinach, then cover the pan with a lid and cook gently for 5 to 10 minutes or until the spinach is tender.
- Drain well and chop finely or puree in an electric blender. If using frozen spinach, cook according to packet directions.
- Season the cooked spinach with plenty of black pepper and the nutmeg and stir in half of the butter. Place in the bottom of a shallow ovenproof dish.
- Fry the cod steaks in the remaining butter for 2 to 3 minutes on each side, then place on top of the spinach in
- the dish.
- To prepare the cheese sauce, melt the butter in a pan. Stir in the flour and cook for 2 to 3 minutes, stirring constantly.
- Remove the pan from the heat and add the milk gradually, stirring vigorously. When all the milk has been incorporated, return the pan to the heat.
- Bring slowly to the boil, stirring constantly. Lower the heat, add 50 g (2 oz) of the grated cheese and cook for 2 to 3 minutes or until cheese melts in the sauce, stirring constantly.
- Cover the fish with the cheese sauce and sprinkle with the remaining grated cheese. Bake in a fairly hot oven (190°C/375°F or Gas Mark 5) for 20 to 30 minutes or until the fish is cooked and the top of the casserole is lightly browned and bubbling.
- Test the fish with a fork: the flesh should flake easily. Serve immediately.
Calories: 618 kcal
Carbohydrates: 16 g
Protein: 66 g
Fat: 32g
Saturated Fat: 19 g
Trans Fat: 1 g
Cholesterol: 206 mg
Sodium: 6122 mg
Potassium: 2274 mg
Fiber: 4 g
Sugar: 5 g
Vitamin A: 17021 IU
Vitamin C: 51 mg
Calcium: 607 mg
Iron: 7 mg