- 400ml milk
One of the most widely used ingredients, milk is often referred to as a 'complete' food…
- 1 bay leaf
- 1 garlic clove, finely chopped
- 1 medium onion, thinly sliced
Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
- 300g skinless, boneless fish (we used a mix of salmon, smoked haddock and cod)
- 5 medium potatoes
The world's favourite root vegetable, the potato comes in innumerable varieties. A member of…
- 3 parsnips, peeled
The fact that the parsnip is a member of the carrot family comes as no surprise – it looks…
- 2 eggs
The ultimate convenience food, eggs are powerhouses of nutrition packed with protein and a…
- 125g (drained weight) can sweetcorn
Also known as corn on the cob, sweetcorn is composed of rows of tightly packed golden yellow…
- 125g frozen peas
- 2 tbsp mixed chopped herbs (lemon thyme, coriander and chives are nice)
- zest ½ lemon
Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…
- small pack of 150g cooked small prawns (optional)
There are thousands of different species of prawn, but tiger, king and North Atlantic are the…
- 4 tsp crème fraîche
- pinch of ground nutmeg
- pinch of white pepper
Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…
- 1 tsp wholegrain mustard
- 25g butter
Butter is a dairy product made from separating whole milk or cream into fat and…
- 50g grated cheese
- steamed carrots, to serve
The carrot, with its distinctive bright orange colour, is one of the most versatile root…
- steamed broccoli, to serve
Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…
Heat oven to 190C/170C fan/gas 5. Put the milk in a saucepan with the bay leaf, garlic and onion. Add the fish and poach on a medium heat for 15 mins. The milk should be just covering the fish, if not, add a little more.
Cut the potatoes and parsnips into equal-sized pieces and put in a saucepan. Cover with cold water and a lid, bring to the boil, then simmer on a medium heat for 10 mins, or until the potatoes and parsnips are soft (not falling apart).
Meanwhile, gently put the eggs in a small pan of water and bring to the boil. Cook for 7 mins, then transfer to a bowl of cold water and leave to cool. Once cool, peel and chop them.
When the fish is cooked (it should be firm to the touch and flake easily), remove from the milk, along with the onion, using a slotted spoon. Strain the milk into a jug and keep it for the mash.
Flake the fish into bite-sized chunks (checking for bones) and place in the bottom of a casserole dish, then add the onion, sweetcorn and peas.
Add the herbs, lemon zest, prawns (if using), hard-boiled eggs and the crème fraîche. Season and mix well.
Drain the parsnips and potatoes in a colander, and return to the saucepan. Add the nutmeg, white pepper, mustard and a knob of butter and mash well.
Taste to check the seasoning. Cover the fish filling with the mashed potato and, using a fork, create a wavy pattern, if you like. Sprinkle over the grated cheese.
Place in the oven for 20 mins or until the cheese is melted and golden brown, remove from the oven using oven gloves and serve with steamed crunchy carrots and broccoli.