With experts recommending that we eat two portions of fish a week for optimum health, this family meal is a great way to introduce fish into your diet.
This recipe serves four adults.
675g/1.5lb filleted cod
1 medium onion, finely chopped
Juice of half a lemon
150ml/¼ pint of water
275ml/½ pint of semi-skimmed milk
1 dessertspoon plain flour
8 medium potatoes, cooked and mashed
Salt and pepper to taste
Remove the skin from the fish and cut each fillet into four pieces. Place in a saucepan with onion and lemon juice. Add the water and milk. Cover and cook gently for 10 minutes.
Drain the fish, saving the stock.
Melt the margarine in a different saucepan. Add the flour and cook for two minutes until it forms a soft ball. Remove from heat and add the fish stock gradually, stirring continuously.
Bring to the boil, reduce heat and cook for another two minutes.
Grease a pie dish and add a little sauce. Place the fish in the dish and cover with remaining sauce. Spoon the mashed potatoes around the edge.
Brown under the grill or in the oven. Serve with carrots and green beans.