About this recipe:Just because this is low calorie doesn't mean it's lacking in flavour or portion size. I've played around with this recipe and it'll deliver four man-sized portions and plenty of flavour for less than 500 calories per serving! I achieved most of this simply by substituting half of the potato for swede (the swede gives the mash a nice colour too) and using a low calorie cheese spread instead of Red Leicester or Cheddar.
600g boiled and mashed potato (do not cream with any butter or milk)
500g boiled and mashed swede
200g low calorie soft cheese
1 slice of wholemeal bread, crumbed
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Method Prep:30min › Cook:30min › Ready in:1hr
Poach the fish in 400ml of the milk until cooked through. Remove the fish from the milk and put into a large baking dish (retain the milk).
Blend the cornflour with the remaining milk, then stir into the poaching milk, heating gently till thickened. Add the chopped parsley and season with salt and pepper.
Put the frozen veg in the baking dish with the fish and pour the sauce over the top.
Mix the mashed potato and swede with the soft cheese; spread over the top of the fish mixture in the baking dish. Sprinkle over the breadcrumbs.
Bake in a preheated 200 C / Gas 6 oven for 30 minutes, or until golden and bubbly. Nice served with green beans or other seasonal veg.
You can use any combination of fish you like or that is in season or on offer, but some fish like salmon may raise the calories (though the calories in fish are out weighed by the nutrition anyway). The calorie saving trick with the mash and swede can also be used on a shepherd's pie.
I have worked about 1800 calories in the entire dish, which makes for just over 450 calories per portion if serving four.