Creamy fish bake

Creamy fish bake

The sunflower seeds in this topping add a satisfying crunch and flavour.

By , 21 September 2015
Creamy fish bake
  • Ready in: 60 mins
  • Serves: 4
  • Price: £2.30 per serving
Nutritional Info
Each 474g serving contains
  • Fat med
    19.4g
    28%
  • Saturates high
    9.4g
    47%
  • Sugars low
    8g
    9%
  • Salt high
    2.9g
    48%
  • Energy 2160KJ 516KCAL
    26%
1
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 456kJ/109kcal.
Ingredients
  • 400g new potatoes
  • 250g smoked cod fillet, skinned
  • 250g cod fillet, skinned
  • 300ml semi-skimmed milk
  • 160g pack baby spinach
  • 325g frozen peas
  • 25g butter, plus extra for greasing
  • 25g flour
  • 75g extra-mature Cheddar, grated
  • 4 sun-dried tomatoes, drained and chopped
  • 50g fresh breadcrumbs
  • 25g sunflower seeds
Method
  • Pre-heat the oven to 190C/170C Fan/Gas 5. Boil the potatoes until tender. Drain, allow to cool, then slice thickly.

  • Put the fish in a large pan with the milk and heat gently until simmering. Partially cover and cook gently for 8 minutes. Drain, and reserve the milk. Break the fish into chunks, removing any bones.

  • Stir-fry the spinach in a dry, non-stick frying pan until it wilts. Set aside. Boil the peas for 4 minutes. Drain and set aside.

  • Melt the butter in a small pan. Remove from the heat and stir in the flour. Gradually stir in the reserved milk, then return to the heat.

  • Whisk until boiling and thickened. Remove from the heat and stir in 2/3 of the cheese, the tomatoes, peas and fish.

  • Grease an ovenproof dish and cover the base with the sliced potatoes. Add the fish mix and top with the spinach.

  • Mix the crumbs with the seeds and remaining cheese. Sprinkle on top and bake for 30 minutes.