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Cheesy seafood bake

Seafood bake topped with potatoes and cheese

Cheesy seafood bake

Name: Cheesy seafood bake
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 300g medium potatoes (about 3), thinly sliced; 2 tbsp milk; 40g mature cheddar finely grated; 1 tsp rapeseed oil; 1 onion (160g), finely chopped; 1 red pepper deseeded and finely diced (270g); 2 tsp balsamic vinegar; 1 tsp vegetable bouillon powder; 400g can chopped tomatoes; ½ x 30g pack basil leaves picked and finely chopped; 1 garlic clove finely grated; 280g pack skinless cod loins; 100g frozen small Atlantic cooked prawns defrosted; 160g broccoli florets

Sara Buenfeld

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Serves 2

Easy

Prep: 15 mins

Cook: 25 mins

A star rating of 4.7 out of 5.30 ratingsRate

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Comfort food at its healthiest! This protein-rich dinner is perfect after a workout, and provides an impressive 4 of your 5-a-day along with vitamin C and iron

Gluten-free

Healthy

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Ingredients

Nutrition

Units:

MetricUS

300g medium potatoes

(about 3), thinly sliced
2 tbsp milk
40g mature cheddar

finely grated
1 tsp rapeseed oil
1 onion

(160g), finely chopped
1 red pepper

deseeded and finely diced (270g)
2 tsp balsamic vinegar
1 tsp vegetable bouillon powder
400g can chopped tomatoes
½ x 30g pack basil

leaves picked and finely chopped
1 garlic clove

finely grated
280g pack skinless cod loins
100g frozen small Atlantic cooked prawns

defrosted
160g broccoli florets

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Nutrition: per serving

kcal511
fat12g

low
saturates5g
carbs46g
sugars21g
fibre12g
protein49g
salt1.1g

Method

step 1

Boil the potato slices for 10 mins then drain, tip into a bowl and gently mix in the milk and half the cheese. Don’t worry if the potatoes break up a little.
step 2

Meanwhile, heat the oil in a large frying pan and cook the onion until softened. Stir in the pepper and cook for 5 mins more. Spoon in the balsamic vinegar and bouillon powder, then stir in the tomatoes, basil and garlic. Lay the cod fillets on top, then cover and cook for 6-8 mins until the cod flakes when tested. Heat the grill to high.
step 3

Take off the heat, stir in the prawns and tip into a shallow baking dish, breaking up the cod into large chunks. Cover with the potatoes and sprinkle with the remaining cheese. Grill until golden. While it’s grilling, steam or boil the broccoli to serve with the bake.

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Recipe from Good Food magazine, June 2019

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A star rating of 4.7 out of 5.30 ratings

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