posted on June 24, 2012 14:07
This is creamy and delicious with out the extra calories. Comfort food at it's best and nutritious too. Serve with plenty of veggies.
1 cup trim milk
1/2 cup of finely chopped onion
1 tablespoon corn flour (1/4 cup trim milk)
500g of any white fish
Gourmet herb parsley
1 cup frozen peas
6 golden or orange kumara (peeled and cut into chunks)
1/2 cup trim milk
1 tablespoon of Anchor trim butter
Pre heat the oven to 180C.
Bring a large pan of water to the boil add the kumara and cook until tender.
Bring 1 cup of milk to a simmer in a non stick fry pan add the onion and season with pepper. Add the fish and cook until it flakes about 5-10 minutes.
Remove the fish and place in a baking dish or casserole dish, cut into small chunks add the peas. Put the cornflour into a jug and slowly add 1/4 cup of milk to make a paste. Add the paste to the milk in the fry pan slowly. Stir over a low heat until the sauce thickens. Add a tablespoon of the parsely. Pour over the fish and peas.
Drain the kumara, add the milk and trim butter, then mash until smooth. Spread on top of the fish, spread with a fork.
Bake for 15 minutes until the top browns slightly and the filling bubbles
Serves 4-6 240 calories