Delicious UK – (10)October 2019

Omegafishpie
SERVES4-6.HANDS-ON TIME 25 MIN,
OVEN TIME 30 MIN

• 1kgmarispiperpotatoes,
  peeledandroughly chopped


• 70gbutter


• 1 onion,finelychopped


• 4 tbspplainflour


• 500mlsemi-skimmedmilk


• 240gsustainablesmoked
  mackerelfillets,skindiscarded
  andbrokeninto3cmchunks


• 275gsustainablesmoked
  haddock,skinless and cut into
  3cmchunks


• 180gsustainableraw king
  prawns,peeled


• 150gfrozenpeas


• 50gmaturecheddar,grated


• Seasonal greens to serve

1 Heattheovento220°C/
200°Cfan/gas7. Bringa large
panofwatertotheboilandadd
thepotatoes.Cookfor 15
minutesuntiltender,drain,then
add20gofthebutter,season
generouslywithsaltandpepper
andmashuntilsmooth.
2 Meanwhile,ina largedeep
saucepan,melttheremaining
50gbutterandcooktheonion
for5 minutesuntilbeginning
tosoften.Stirintheflourand
cookgentlyfor2-3minutesuntil
it smellstoasty.Addthemilk
a littleata time,stirringwell
tomakea smoothsauce,then
simmerfor2-3minutesuntil
thickenedslightly.Removefrom
theheatandseasongenerously.
3 Gentlystirinthemackerel,
haddock,prawnsandpeas,then
pourintoa medium(about
1.5litre)bakingdish.Cover
withthemashandsprinkle
thecheddarontop.Bakefor
30 minutesuntilbubbling,then
servewithseasonalgreens.
PERSERVING(FOR6)510kcals,
23.3gfat(10gsaturated),24.9g
protein,47.3gcarbs(7.4g
sugars), 1.4g salt, 5.6g fibre

make it every day.

LETTHE

OVENDOTHE

WORK

Misocodwithcrunchymixed

seedandnuttopping

SERVES 4. HANDS-ON TIME 15 MIN, OVEN TIME 35 MIN

• 3 sweetpotatoes(about 600g), cut
  into3cmchunks


• 3 beetroot,peeledandcutinto 2cm chunks


• 2 redonions,finely sliced


• 1 tbspoliveoil


• 2 tbspwhitemisopaste(from Tesco,
  WaitroseandOcado)


• 2 x 260gsustainableskinless and
  bonelesscodloins


• 3 tsprunnyhoney


• 50gmixedseeds


• 50gmixednuts


• 1 tbspsoysauce


• Green beans to serve (optional)

1 Heattheovento220°C/200°Cfan/gas7.

Putthesweetpotatoes,beetrootandonions

ona largeroastingtrayanddrizzlewith

theoil.Season,thenroastfor 30 minutes.

2 Meanwhile,cuta pieceoffoillargeenough

to generously wrap the cod loins. Spread

eachcodloinwitha teaspoonofthemiso

paste,thenputontopofthefoil.Drizzle

1 tsphoneyovereach,thenwrapthefishin

thefoiltoforma parcel,foldingtheedges to

sealsotherearenogapsforsteamto

escape.Afterthevegetableshavebeen

roastingfor 20 minutes,tosswitha spatula,

thenaddthecodparceltothetrayand

returntotheovenfor 10 minutes.

3 Heata non-stickfryingpanovera medium

heat,thenaddtheseedsandnuts.Gently

toastfor2-3minutes,thenaddtherestof

thehoneyandmisoalongwiththesoysauce.

Gentlycookandstirthemixedseeds/nuts

fora minuteuntilsticky,thenleavetocool.

4 After 10 minutesunwrapthefishparcel,

turntheoventoa mediumgrill,thencook

fora further3-5minutesuntileverything

iscookedthroughandthefishisgolden.

Servethefishandvegtoppedwiththe

stickytoastedseed/nutmix with steamed

greenbeans,if youlike.

PERSERVING460kcals,16.3gfat(2.5g

saturated),32.3gprotein,42.1gcarbs

(17.2g sugars), 1.2g salt, 7.8g fibre →

deliciousmagazine.co.uk 93