Syns per portion*: Extra Easy 1, Red 1 (potatoes as heathy extras), Green 1 (fish as healthy extras)
*Syn milk if not using as part of healthy extra
- 1 fillet of white fish (cod haddock etc.)
- 200ml semi-skimmed milk
- 1 level tsp arrowroot powder (1 syn)
- 2 tblspn garden peas
- 2 tbspn sweetcorn
- 200g white potatoes
- 1 tbspn chopped parsley, fresh or dried
- salt and pepper
- Peel the potatoes, quarter and place onto boils for 20 min. Heat the oven to 180c.
- Meanwhile place 150ml of milk in a pan, once it reaches a boil set heat until milk simmers. Add the fish fillet and poach for 5 min until cooked.
- Remove fish from pan, leaving milk remaining. Flake the fish.
- Add the arrowroot to the milk and stir.
- Add the flaked fish, peas, sweetcorn and parsley to the milk. Leave to reduce to desired consistency. Season with salt and pepper to taste.
- Place the fish sauce into a miniature casserole dish and set aside to cool.
- Once potatoes are ready, drain and return to pan. Add the remaining 50ml of milk and mash to desired consistency.
- Layer the mashed potatoes on top of fish sauce in casserole dish.
- Place in oven for 10-15min or until the top turns slightly brown. Serve.
Here are a few notes I made about this recipe:
- You can vary the types of fish you use within the recipe and make it a bit more luxury by adding salmon or prawns.
- This would also be lovely with some cheese added to the top but remember to count as a HeA or syn it.
- If you replace the white fish with salmon you can vary the flavour by replacing the parsley with dill.