The sunflower seeds in this topping add a satisfying crunch and flavour.
Cook: 1 Hour
Serves: 4
Price: £2.30 per serving
Nutritional Information
Each 474g serving contains
Energy
2161kj
516kcal
2161kj
516kcal
26%
Fat
19.4g
19.4g
Med
28%
28%
Saturates
9.4g
9.4g
Med
47%
47%
Sugars
8g
8g
Med
9%
9%
Salt
2.9g
2.9g
High
48%
48%
1
of your 5-a-dayof your reference intake.
Typical energy values per 100g:
456kj/109kcal
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
1
Pre-heat the oven to 190C/170C Fan/Gas 5. Boil the potatoes until tender. Drain, allow to cool, then slice thickly.
2
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.
3
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.
4
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.
5
Whisk until boiling and thickened. Remove from the heat and stir in 2/3 of the cheese, the tomatoes, peas and fish.
6
Grease an ovenproof dish and cover the base with the sliced potatoes. Add the fish mix and top with the spinach.
7
Mix the crumbs with the seeds and remaining cheese. Sprinkle on top and bake for 30 minutes.