Nuts and Seeds for PCOS: Complete Guide
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Dinner: Tuna Fish Pie
Quick and simple version of this classic fish dish.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
This recipe includes superfoods such as:
Ingredients
1/2 oz gruyere cheese, finely grated
1 dash black pepper
1 dash salt
1/2 oz butter
8 medium spring onions
7 oz flaked tuna in water
2 slices small french bread
2 tbsp plain flour
8 fl oz skimmed milk
Instructions
1. Put the milk, flour and butter into a small saucepan and whisk well. Cook, stirring (with the whisk) continuously until the sauce comes to the boil and thickens.
2. Stir in the spring onions, fish and seasoning to taste.
3. Spoon the mixture into a warm shallow flameproof dish. Arrange the bread on top and scatter the cheese over the top.
4. Place under a hot grill until the cheese is bubbling and the bread is golden brown.
5. Note: use canned salmon or mixed frozen seafood in place of tuna, if preferred. Dish can be frozen once prepared.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 372 kcal | ||
| Fat 7.38 g | ||
| Carbohydrate 37.95 g | ||
| Protein 37.08 g | ||
| Iron 39 mg | ||
| Calcium 80 mg | ||
| Cholesterol 40 mg | ||
| Monounsaturated Fat 2.65 g | ||
| Polyunsaturated Fat 1.68 g | ||
| Saturated Fat 2.48 g | ||
| Sodium 762 mg | ||
| Sugar 7.54 g | ||
| Potassium 665 mg | ||
| Vitamin A 62 mcg | ||
| Vitamin C 42 mg | ||
| Fiber 2.9 g | ||
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