Top Rated VegetablesView Recipe
View: Ingredients|Nutrition|Facts|Comments
Baked seafood avocado
Serve hot either as a starter or for a nice lunch.
What you need
- 25 g butter
- 25 g plain flour
- 250 ml milk
- seasoning
- 175 g canned crab meat
- 3 medium avocados
- 1 tsp fresh lemon juice to sprinkle
- 2 tsp natural dried breadcrumbs
Method
Preheat oven to 160°C.
Melt the butter in a saucepan. Stir in the flour and cook for 1-2 min. Remove from heat and gradually whisk in the milk until all is incorporated.
Return the sauce to the heat. Bring to the boil and cook for 1-2 min or until thickened. Season to taste. Leave to cool slightly. Stir in the crabmeat.
Cut the avocado in half lengthways and discard the stones. Brush the cut surfaces with the lemon juice to help prevent discoloration.
Arrange the avocado halves on a baking tray. Fill each half with the crab-mixture and sprinkle over the breadcrumbs. Cook in the oven for 15-20 min or until piping hot. Serve immediately.
-
My Cookbooks Add Recipe My List Add Recipe -
Preparation 10 minutes Cook 17 minutes Total 27 minutes -
Energy 271 kcal/serving Fat 9.59 g/serving Carbohydrates 125.92 g/serving Glycaemic Index 45 Glycaemic Load 9.52 
Serving suggestion
Garnish with slices of lime, fresh dill, whole prawns and a sprinkling of paprika.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1135 | 646 | 10475 | 8350 |
| Energy (kcal) | 271 | 154 | 2500 | 2000 |
| Protein (g) | 11.1 | 6.33 | ||
| Carbohydrate (g) | 21.1 | 12.0 | 345 | 275 |
| Fat (g) | 16.8 | 9.59 | 95 | 70 |
| Fat (saturated) (g) | 4.65 | 2.65 | ||
| Fibre (g) | 4.33 | 2.46 | ||
| Sodium (mg) | 269 | 153 | ||
| Salt (equivalent) (g) | 0.67 | 0.38 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 104 | 59.2 | 800 |
| Vitamin B-12 (µg) | 0.31 | 0.18 | 1 |
| Vitamin B-6 (mg) | 0.29 | 0.16 | 2 |
| Vitamin C (mg) | 7.56 | 4.31 | 60 |
| Vitamin D (µg) | 3.11 | 1.77 | 266 |
| Vitamin E (mg) | 1.45 | 0.82 | 10 |
| Zinc (mg) | 1.79 | 1.02 | 15 |
| Calcium (mg) | 131 | 75.0 | 800 |
| Folate (mcg) | 86.4 | 49.2 | 200 |
| Iron (mg) | 1.84 | 1.05 | 14 |
| Magnesium (mg) | 52.4 | 29.8 | 300 |
| Niacin (mg) | 2.91 | 1.66 | 18 |
| Pantothenic acid (mg) | 1.08 | 0.61 | 6 |
| Riboflavin (mg) | 0.29 | 0.16 | 1.6 |
| Phosphorous (mg) | 176 | 100 | 800 |
| Thiamin (mg) | 0.25 | 0.14 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Egg free
Peanut free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
|
|
|
You must be logged in to leave comments.
Show all comments