Nutritive Information
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Calories: 180 kcal
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Proteins-10.2 gms
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Fat- 07.5 gms
Ingredients
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Pomfret- 90 gms
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Skimmed milk- 90 ml
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Butter- 5 gms
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Oil - 1/2 tsp
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Whole Wheat Flour - 10 gms
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Capsicum - 50 gms
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Spring Onion - 25 gms
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Egg White-3
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Salt and pepper to taste
Instructions
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Boil the rice separately. Divide into 2 portions.
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Steam fish and flake it.
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Chop spring onions and capsicum and saute them in oil. Keep aside.
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Prepare white sauce. Roast the flour lightly in butter. Remove from fire. Stir milk into the flour gently to prevent lumps and return to heat, Keep stirring the mixture till it thickens. Remove from fire and add the vegetables and the flaked fish to the sauce.
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Beat egg whites; fold it into the white sauce mixture, season with salt and pepper. pour into a greased souffle dish and bake aat 150o C for 30-40 minutes.
