Fish and Prawn Gratin
This is a hairy dieters recipe. It’s quick and easy, and under 300 calories.
100g frozen prawns, defrosted (retaining any liquid released as they defrost)
400g white fish fillet
150g smoked fish (like cod, haddock or basa)
400ml semi skimmed milk
1 bay leaf
1/2 small onion, finely chopped
3 tbsp cornflour
3 tbsp cold water
100g frozen peas
2 tbsp white wine or vermouth
40g coarse breadcrumbs
25g strong cheddar, grated
salt and pepper
Place the milk and the bay leaf and onion into the Everyday RockCrok or large saucepan and bring to a gentle simmer.
Chop the fish into 1″ cubes and set aside for now. Mix the cornflour and cold water together in a small bowl, and then add the cornflour to the simmering milk, cooking out for 5 minutes, stirring continuously.
Once the milk has thickened, and is smooth, and the onion is tender season with salt and pepper, then add the peas and white wine and cook for a further minute, stirring all the time.
Add the fish and cook for 2 minutes more, stirring a couple of times. Add the prawns (and any liquid) and cook for another 2 minutes.
Don’t stir too often or the fish will break up too.
Preheat the grill to high, mix the breadcrumbs and grated cheese then sprinkle on top of the fish mix, and place under the grill for a couple of minutes until the breadcrumbs are golden and the cheese has melted.
Serve immediately, with crusty bread, or salad, or green veg