400ml low fat milk
58g frozen peas
4 sprigs of fresh parsley
300g salmon, raw
300g cod, raw
1 vegetable stock cube
1 small onion
Preheat the oven to Gas 4/180°C. Boil a large pot of water and cook potatoes until soft, approx. 15 minutes.
Take the frozen vegetables out of the freezer. While potatoes are cooking, simmer one cup of the milk in a large pot.
Add onion, season with pepper and add the stock pot cube.
Cut the fish into 6 pieces, add to the milk mixture and cook on low heat for about 10 minutes until fish flakes with a fork.
Remove fish from the pot (retain this pot and liquid) and place in an 8 x 8 inch ovenproof dish.
Divide the fish into smaller chunks.
Sprinkle parsley over the fish and then add the raw or frozen vegetables.
Add the cornflour, butter and 1/2 cup of milk to the pan in which the fish was cooked. Stir frequently with a whisk and cook on the hob on low-medium heat for aprox. 2-3 minutes until thickened.
Pour sauce over fish and vegetables.
Drain water from potatoes then add 1/2 cup of milk and butter and mash until smooth.
Spread mashed potato on top of the fish and bake in the oven for 20 minutes until the vegetables are cooked.
High in Omega 3, Vitamin C, Vitamin D, Iodine and Folate
Source of Fibre and Calcium