Rock Fish Pie

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Ingredients

  • 4 fillets rock fish
  • 1 medium onion, diced
  • 1/2 stick butter
  • 1/3 c. flour
  • salt and pepper to taste
  • pinch of sugar
  • 3 c. water
  • 2 potatoes, diced

Instructions

  1. Salt
  2. and pepper fish. Place
  3. in
  4. oblong
  5. baking
  6. pan. Sift flour, diced onion, pats of butter and
  7. a pinch of sugar over fish.
  8. Add water, place over medium
  9. flame for
  10. 10 to 15 minutes. Cook potatoes until tender;
  11. add
  12. to
  13. other ingredients.
  14. Cover with favorite short crust. Cut in strips. Place in 450° oven until golden brown.
  15. Serves four.

Nutrition & Diet Analysis (per serving)

553 kcal 28% DV
Protein Fat Carbs

Macronutrients

Protein 10.5g 21% DV
Total Fat 34.4g 44% DV
Carbs 50.4g 18% DV
Fiber 3.9g 14% DV
Sugar 1.4g 3% DV

Electrolytes

Sodium 9805.8mg 100% DV
Potassium 653.8mg 14% DV
Cholesterol 87.5mg 29% DV

Vitamins & Minerals

Vitamin A 1mcg
Vitamin C 15.9mg 18% DV
Vitamin D 1mcg 5% DV
Calcium 34.8mg 3% DV
Iron 2.1mg 12% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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