285 g Potato(es), Raw, peeled, chopped
4 spray(s) Calorie controlled cooking spray
2 medium Shallots, chopped
2 clove(s) Garlic, sliced
1/2 cube(s) Vegetable Stock Cube, or Fish
100 ml Skimmed Milk
100 g Cod, raw, (white fish fillet)
100 g Salmon, raw, skinned, chopped
100 g King Prawns, Raw, cooked, peeled
100 g Peas, Fresh or Frozen
100 g Spinach
Preheat the oven to gas mark 4/180°C/fan 160°C.
Boil the potatoes for 15 minutes. Drain and mash.
Mist a frying pan with cooking spray. Add the shallots.
Fry for 3 minutes, then add the garlic cloves. Cook for 2 minutes.
Add 250ml of fish stock, milk, white fish fillets and the salmon fillets and simmer for 3 minutes.
Add the king prawns, peas and spinach.
Cook for 3 minutes.
Spoon the fish and veg into 4 x 200ml ovenproof dishes.
Simmer the sauce for 7 minutes and pour into the dishes.
Top with the potato and bake for 20 minutes.