•Time: 60 minutes
•700g potatoes, peeled and diced
•4 fillets of haddock (or any kind of white fish or salmon)
•425ml 1% fat milk
•25g low-fat spread
•25g reduced-fat strong hard cheese
•320g broccoli (to serve)
1. Preheat the oven to 200ºC or gas mark 6.
2. Start by preparing the potatoes. Boil them for about 10 to 15 minutes until they’re soft, then drain them and mash with a little milk.
3. To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken.
4. Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
5. Bake in the centre of the oven for 30 minutes, until the top is golden brown. Serve with broccoli.
Alternatively, use any kind of white fish or salmon. Try peas or green beans instead of broccoli.
•Raw meat often has surface bacteria. If cooking raw meat keep it away from all ready to eat foods (bread, fruit etc.) and thoroughly wash your hands, surfaces, utensils and chopping boards before and after preparing food and handling raw meat.
•Wash or peel raw vegetables before use, as this will help clean them and remove any harmful bacteria that might be on the outside
•Leftovers can be kept in the fridge (for up to two days) or frozen. If freezing food, freeze it immediately. Do not refreeze defrosted food.
•When reheating, always make sure that the dish is steaming hot all the way through before serving.
•Never reheat food more than once.
Recipe courtesy of NHS Choices: http://www.nhs.uk