Cod Bake

cod bake

Cod Bake

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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.
Servings: 4
Calories: 618

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
Ingredients Cod, Fish & Seafood
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