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Cod and prawn macaroni cheese

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Ingredients

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240g cod loin
500ml semi-skimmed milk
1 bay leaf
1 white onion, halved
Pinch of nutmeg
25g plain flour
25g butter
90g grated cheddar cheese (30% less fat)
60g frozen garden peas
1/2 lemon, juiced
1 tbsp fresh parsley, leaves only, finely chopped
250g dried macaroni
150g frozen spinach
170g raw king prawns, deveined
1 salad tomato, finely sliced
1/2 tsp smoked paprika

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Cod and prawn macaroni cheese

A more nutritious take on the comfort food classic. The cod is poached in milk, which is also used for the roux for a double hit of flavour. Hiding iron-rich spinach in the sauce is a clever way to get fussy eaters to eat more vegetables.

Features:
    Cuisine:
    • 50 Mins
    • Serves 4
    • Medium

    Ingredients

    Directions

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    1. Place the cod fillets in a shallow pan, cover with milk and add the bay leaf and onion. Bring to the boil and simmer gently, uncovered, for 6-8 minutes or until the fish starts to flake. Transfer the cod to a plate and break into chunky pieces. Strain the milk into a jug.

    2. To make the roux, melt the butter in a small saucepan and stir in the flour and nutmeg. Cook out over a medium heat for 1-2 minutes until it smells toasty, then gradually add the reserved milk, little by little, and whisk continuously until you have a smooth, thick white sauce.

    3. Remove from the heat and add the cheese (reserving a small handful for the top). Stir in the peas, lemon juice and parsley. Season to taste and set aside.

    4. Boil the macaroni in a large pan of salted water for 5-6 minutes until just cooked. Drain and rinse with cold water to stop it sticking together.

    5. Preheat the oven to 180C. Microwave the frozen spinach for 5 minutes, stirring halfway through, and mix well. Add to the sauce with the macaroni and gently fold through the cod and prawns until well combined.

    6. Tip the mixture into a deep baking dish and top with the sliced tomatoes, reserved cheese and a dusting of smoked paprika.

    7. Bake for 30 minutes or until the top is golden and the sauce is bubbling at the edge. Leave to stand for 5 minutes before serving.

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