As well as being delicious, this recipe is packed with nutrients. Fish is a great source of lean protein and contains omega-3 fatty acids, which are good for heart health. And the vegetables add fibre and essential vitamins. It’s easy to prepare ahead of time and heat up when you’re ready to eat. It’s a great way to save time during the week.
Ingredients:
- 500g floury potatoes, cut into chunks
- 1 medium swede (weighing about 600g/1lb 5oz), cut into chunks
- 200g tub of low fat garlic and herb soft cheese
- 150ml low-sodium vegetable stock
- 4 tbsp cornflour mixed with 2 tbsp cold water
- 650g skinless, boneless cod cut into large chunks
- 100g cooked peeled prawns
- 1 tsp chopped fresh parsley
Method of preparation:
Cook the potatoes and turnips in a large pan of salted water until tender. Drain well and mash with the low-fat soft cheese. Set aside.
Preheat the oven to 200°C (180°C fan) mark 6.
Heat the vegetable stock in a separate pan. Add the cornflour mixture and stir until the stock thickens slightly.
Add the cod pieces and cooked prawns to the pan. Simmer gently until the fish is cooked through. This should take about 4-5 minutes.
Stir in the chopped parsley and remove from the heat.
Pour the fish mixture into an ovenproof dish. Top with the mashed potato and swede mixture.
Bake in the preheated oven for 20-25 minutes, or until the top is golden and the filling is bubbling.
