Creamy Cod and Prawns

335 Calories per serving


serves 4
12 oz (360 g) skinned cod fillet
3 oz (90 g) peeled prawns
9 fl oz (270 ml) skimmed milk
2 tablespoons chopped chives
1 tablespoon chopped parsley
salt and pepper
4 teaspoons margarine
8 teaspoons flour
1 oz (30 g) mature Cheddar cheese, grated

for the border

1 lb 2oz (540 g) potatoes, cubed
2 tablespoons skimmed milk
6 oz (180 g) spinach
good pinch of freshly grated nutmeg
1 tomato, sliced or cut in wedges to garnish


1. Place the cod fillet and prawns in a pan, pour over the 9 fl oz (270 ml) of skimmed milk and add the chives and parsley. Season with a sprinkling of salt and pepper.

2. Heat the milk and fish over a moderate heat and simmer gently for 10 - 12 minutes or until the fish is cooked. Flake the cod.

3. Melt the margarine in a separate saucepan, add the flour and stir over the heat for 1 minute.

4. Gradually blend the milk and fish into the margarine and flour and bring to the boil, stirring all the time. Reserve a little grated cheese and stir the remainder into the sauce. Put to one side.

5. Boil the potatoes in salted water until soft; drain and transfer to a blender or food processor, add the milk and process until smooth. While the potatoes are cooking, wash and roughly chop the spinach. Place the spinach in a separate saucepan; cover and boil for about 4 minutes without any additional water. Drain and press out any liquid.

6. Add the spinach to the potatoes in the blender or food processor, add the nutmeg and process until smooth. Season to taste.

7. pipe the hot potato and spinach mixture round the edge of a large, shallow au gratin or flameproof dish.

8. Heat the fish sauce, stirring all the time. Pour the sauce into the middle of the potato mixture and sprinkle with the reserved cheese.

9. Grill under a moderate heat until bubbling. Arrange the tomato on the top and return to the hot grill for a minute to warm the tomato.

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