Cut fish into 2cm cubes.

Melt butter in a saucepan.

Blend in flour & cook 1-2 minutes until foaming.

Gradually stir in milk & bay leaf & heat until sauce boils.  Remove from heat.

Remove bay leaf & discard.  Add cubed fish, cheese, lemon juice & seasonings.

Pour into a greased ovenware dish.  Sprinkle with extra cheese & breadcrumbs or bran flakes.

Bake at 190°C374F for 15-20 minutes or until fish is cooked & topping is brown.

Serve with baked potatoes & vegetables or a salad.


Variation

In step 2 add ½ cup chopped bacon & saute bacon until cooked.  In step 5 add ½ cup cooked asparagus pieces or green beans.


Nutrient composition per portion (excluding serving suggestions)

• Energy (kJ).................. 1355
• Protein (g)................... 34.3
• Fat (g)......................... 16.0
• Saturated fatty acids (g) 5.6
• Iron (mg)..................... 1.6
• Zinc (mg)..................... 2.1
• Selenium (µg)............... 40.2

Nutrition tips

• Serve with baked or mashed potatoes and boiled or steamed mixed vegetables or a salad.
• Cooking with trim milk and reduced fat cheese ensures this dish is lower in fat.
• This is a great evening meal - quick and easy to prepare and ideal for the whole family.