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By Rhys

Cod and Prawn Gratin

11 steps
Prep:10minCook:20min
From Hairy Biker Dieters book.
Updated at: Thu, 17 Aug 2023 11:31:36 GMT

Nutrition balance score

Great
Glycemic Index
46
Low
Glycemic Load
12
Moderate

Nutrition per serving

Calories316.1 kcal (16%)
Total Fat6.1 g (9%)
Carbs26.8 g (10%)
Sugars9.5 g (11%)
Protein37.5 g (75%)
Sodium830.2 mg (42%)
Fiber3.4 g (12%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Spread the prawns on a plate and leave them to thaw at room temperature while you prepare the rest of the ingredients.
Step 2
Prepare the green vegetables and set aside in a steamer.
Step 3
Cut the white fish fillet and haddock into 3cm chunks and set them aside.
Step 4
Pour milk into a large saucepan and add the onion, then bring to a gentle simmer.
Step 5
Start steaming the green vegetables.
Step 6
Mix cornflour and water together in a small bowl until smooth, then pour this into the warm milk. Cook over a low heat for 5 minutes, stirring often with a wooden spoon until the sauce is thick, smooth and bubbling gently and the onion is tender. Season with salt and pepper.
Step 7
Stir in the peas and white wine into the hot sauce and cook for 1 minute. Add the fish pieces and cook for 2 minutes more. Stir in the prawns, with any water released from them as they thawed, into the sauce and cook for another 2 minutes. Stir only occasionally so the fish doesn’t break up.
Step 8
Preheat the grill to its hottest setting.
Step 9
Spoon the fish mixture into a warmed 1.5 litre shallow pie dish. Mix the breadcrumbs and cheese together and sprinkle them over the top.
Step 10
Place under the grill for 2-3 minutes until the cheese has melted and the breadcrumbs are light toasted.
Step 11
Serve piping hot with some green vegetables.