Smoked Haddock with Peas And Pasta
Ingredients
- 8 oz smoked haddock fillets
- 1/2 pint milk
- 1 oz butter or margarine
- 1 oz flour
- 1 1/2 oz frozen peas
- 1 tbsp chopped chives
- 1 tbsp chopped parsley
- 1 hard-boiled egg chopped
- Salt and pepper
- 8 oz pasta shells cooked
Instructions
- Place the smoked haddock in a large, shallow dish and pour over 6 tbsps of the milk, reserving the rest.
- Cook for 4 - 5 minutes on HIGH and leave to stand, covered, while preparing the sauce.
- Melt the butter or margarine for 30 seconds on HIGH in a deep bowl or glass measure.
- Stir in the flour and pour on the reserved milk. Strain the fish cooking liquid into the bowl and stir well. Cook on HIGH for 3 minutes, stirring once or twice.
- Add the frozen peas to the sauce along with the chives and parsley Cook for a further 2 - 3 minutes on HIGH, or until the sauce is thick and the peas are cooked.
- Skin and flake the fish, removing any bones. Add to the sauce with the chopped hard-boiled egg and salt and pepper. Stir carefully
- Stir in the drained pasta shells. Heat through for 1 minute on HIGH before serving.
Calories: 394 kcal
Carbohydrates: 52 g
Protein: 22 g
Fat: 10g
Saturated Fat: 5 g
Trans Fat: 1 g
Cholesterol: 98 mg
Sodium: 217 mg
Potassium: 425 mg
Fiber: 3 g
Sugar: 5 g
Vitamin A: 568 IU
Vitamin C: 6 mg
Calcium: 99 mg
Iron: 2 mg