240gm mashing potatoes
60ml fat free milk
1 Tblsp cornflour
400ml fat free milk
2 tsp chicken stock powder
2 tsp Dijon mustard
1 small red pepper, chopped
1 small onion, chopped
200gm broccoli florets
1 cup frozen peas
400gm skinless hake fillets, cut in cubes
80gm grated fat reduced cheddar
2 Tblsp chopped fresh parsley.
Method
Cook the potatoes in lightly salted boiling water until soft.
Drain well and mash.
Beat in the 60ml of milk.
Keep warm.
In a small jug, whisk together the cornflour, mustard, stock powder and milk.
Spray a large pan with non-stick cooking spray.
Dry fry the onion, pepper, broccoli and peas for 3 to 4 minutes.
Pour in the milk mixture.
Simmer for 5 minutes until the sauce thickens, stirring all the time.
Drop in the fish chunks and simmer, covered,for another 5 minutes until the fish is cooked.
Remove the pan from the heat and stir through the cheese.
Serve the creamy fish sauce with the mash.
Garnish with freshly chopped parsley.
