Fish is low in fat and calories but high in flavour. For variety, choose a combination of fish and seafood.
450 g (1 lb) fish and shellfish (mixture of whitefish, smoked fish, prawns and mussels)
675 g (l 1/2 lbs) potatoes, peeled
30 g (1 oz) low fat spread
4 tbsps hot skimmed milk
Sea salt and freshly ground black pepper
675 g (l 1/2 lbs) potatoes, peeled
30 g (1 oz) low fat spread
4 tbsps hot skimmed milk
Sea salt and freshly ground black pepper
Sauce
30 g (1 oz) low fat spread
30 g (1 oz) flour
Skimmed milk
3 tbsps chopped parsley
Dash Tabasco
Sea salt and freshly ground black pepper
Glaze
1 egg, beaten with a pinch of sea salt
30 g (1 oz) flour
Skimmed milk
3 tbsps chopped parsley
Dash Tabasco
Sea salt and freshly ground black pepper
Glaze
1 egg, beaten with a pinch of sea salt
method
1. Skin the fish and remove any bones. Cut into chunks, place in a large bowl and cover with pierced cling film. Cook on HIGH for 4 minutes.
2. Add the mussels to the bowl and cook for a further 2 minutes on HIGH. Leave to stand, covered, while preparing the potatoes.
3. Place the potatoes in a bowl with 4 tbsps water, cover and cook on HIGH for 10 - 12 minutes or until tender.
4. Drain well and mash with the low fat spread and hot skimmed milk until smooth. Season with salt and pepper.
5. Melt the low fat spread for the sauce in a glass measure for 30 seconds on HIGH. Stir in the flour and measure the juices from the fish. Make up to 280 ml (1/2 pint) with cold skimmed milk. Stir the skimmed milk and fish juices into the flour and low fat spread and whisk well.
6. Cook on HIGH for 6 minutes, whisking several times during cooking to prevent lumps forming. Stir in the parsley and add salt and pepper and a dash of Tabasco.
7. Arrange the fish and mussels in a casserole dish and add the prawns. Pour the sauce over the fish and smooth level.
8. Spoon or pipe the mashed potato on top in a lattice pattern. Glaze the potato with the beaten egg and cook on HIGH for 12-15 minutes, or until heated through. Brown under a preheated grill before serving.
2. Add the mussels to the bowl and cook for a further 2 minutes on HIGH. Leave to stand, covered, while preparing the potatoes.
3. Place the potatoes in a bowl with 4 tbsps water, cover and cook on HIGH for 10 - 12 minutes or until tender.
4. Drain well and mash with the low fat spread and hot skimmed milk until smooth. Season with salt and pepper.
5. Melt the low fat spread for the sauce in a glass measure for 30 seconds on HIGH. Stir in the flour and measure the juices from the fish. Make up to 280 ml (1/2 pint) with cold skimmed milk. Stir the skimmed milk and fish juices into the flour and low fat spread and whisk well.
6. Cook on HIGH for 6 minutes, whisking several times during cooking to prevent lumps forming. Stir in the parsley and add salt and pepper and a dash of Tabasco.
7. Arrange the fish and mussels in a casserole dish and add the prawns. Pour the sauce over the fish and smooth level.
8. Spoon or pipe the mashed potato on top in a lattice pattern. Glaze the potato with the beaten egg and cook on HIGH for 12-15 minutes, or until heated through. Brown under a preheated grill before serving.
serving amount
serves 4
rate this recipe
1.0
out of 10
1 user has helped to rate this recipe.
|
0 comments |
also in this category
more information
See the food glossary for information on recipe ingredients and food-related terms, and for help on using cooking measurements, see the measurements page.
