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Ingredients
US|METRIC
4 SERVINGS
- 250 grams frozen seafood (mix, thawed)
- 250 grams white fish (eg. dory, chopped into small pieces)
- 100 mL white wine
- 100 mL vegetable stock (reduced-salt)
- 1 medium carrot (finely chopped)
- 1 capsicum (green, diced)
- 1 onion (finely chopped)
- 4 Tbsp. cornflour
- 200 mL skim milk
- 1 tsp. English mustard
- 1/4 cup grated Parmesan
- 8 sheets filo pastry
- cooking oil spray
- 1 Tbsp. sesame seeds
- 8 cups salad (to serve)
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NutritionView More
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500Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories500Calories from Fat150 |
| % DAILY VALUE |
| Total Fat17g26% |
| Saturated Fat4g20% |
| Trans Fat0.5g |
| Cholesterol65mg22% |
| Sodium770mg32% |
| Potassium900mg26% |
| Protein28g |
| Calories from Fat150 |
| % DAILY VALUE |
| Total Carbohydrate52g17% |
| Dietary Fiber5g20% |
| Sugars9g |
| Vitamin A270% |
| Vitamin C60% |
| Calcium30% |
| Iron20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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