This tasty dish is very popular with staff and patients alike, a hearty meal that's brimming with Omega 3 goodness.

4 Portions

Method:
1. Before you start preheat oven to 180°C, pre boil the eggs, and use the potatoes to make a basic mash.

2. Dice the salmon and cod into 1” size squares, add to the milk, ½ squeezed lemon and bay leaf in a saucepan and bring to the boil then simmer for 5 minutes.

3. Strain off the milk and fish; put the fish to the side and put the milk in a saucepan and dispose of the lemon and bay leaf.

4. In a separate saucepan melt the butter then add the flour to make a smooth paste known as a roux, slowly add the warm milk to the roux whilst continuously whisking so not to leave lumps. When the milk is mixed in leave to simmer for 3 or 4 minutes to ensure the flour is cooked out, this is known as a béchamel. The flavour from the fish being poached in the milk will enhance the overall flavour of the dish.

5. Take the half diced onion and sauté of in a little oil into soft and starting to brown.

6. Add the fish, the onion and some salt and pepper to the milk and stir in.

7. Take an oven proof pie dish and pour in the fish mixture, lay over the sliced egg then pipe the mash potato on top (mash will pipe easier if cold) then scatter the grated cheese over the top.

8. Place in the oven for 25-35 minutes until golden brown or until the core temperature reaches 75°C.

9. Serve with fresh green vegetables and sweetcorn.

 

Ingredients

1 x fillet Cod
1 x fillet Salmon
2 x hard boiled and sliced eggs
½ diced onion
1 pint of milk
1oz plain flour
1oz butter melted
4 x large potatoes (for mash)
100g grated cheddar
1 x dry bay leaf
½ lemon

Nutritional content (per serving)

Calories 570 kcal
Saturated fat 9.2g
Polyunsaturated fat 10.7g
Monounsaturated fat 22g
Total fat 27.3g
Carbohydrate 7.6g
Sugar 9g
Protein 35.7g
Fibre 0.3g
Salt 0.44g

Page last reviewed on 05/02/2017

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