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Cheesy Fish Bake with new potatoes, carrots and peas

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £6.00

Ingredients

  • 4 White Fish Fillets (600g) (e.g. Pollack)
  • 4 Tomatoes (340g) (Medium Sized)
  • ½ Pot Natural Yogurt (250g) (Low Fat)
  • 6 Spring Onions (60g)
  • 10 Tablespoons Cheddar Cheese (100g) (Grated, Reduced Fat )
  • 16 New Potatoes (640g)
  • 4 Carrots (320g) (Medium Sized)
  • 8 Tablespoons Frozen Green Peas (240g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 180°C / 160°C fan oven / 350°F / gas mark 4.
  2. Place the fish in a single layer in a lightly greased ovenproof dish.
  3. Slice the tomatoes and place on top of the fish.
  4. Chop the spring onions and grate the cheese.
  5. Mix together the yogurt, spring onions and half of the cheese.
  6. Spoon this over the fish and tomatoes and sprinkle the remaining cheese on top.
  7. Bake in the oven for 20 minutes until golden.
  8. Whilst the fish is cooking, wash and chop the potatoes and carrots. Cook them in boiling water for around 15 minutes until soft.
  9. Heat the frozen peas as per instructions on the bag and serve with the fish bake, potatoes and carrots.

Nutritional Information


Per 100g
Per 610g serving (% ref. intake)

Energy Kcals
69.00
423.00 (21.00%)
Energy Kj
293.00
1785.00 (21.00%)
Protein
7.00g
42.70g
Total Fat
1.10g
6.90g (10.00%)
Saturated Fat
0.60g
3.50g (18.00%)
Carbohydrates
6.90g
42.00g
Total Sugars
2.30g
13.80g (15.00%)
NSP Fibre
1.30g
7.90g
Sodium
68.00g
415.00g
Salt
0.20g
1.00g (17.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.