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.
Ingredients
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240g
cod loin
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500ml
semi-skimmed milk
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1
bay leaf
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1
white onion, halved
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Pinch of nutmeg
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25g
plain flour
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25g
butter
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90g
grated cheddar cheese (30% less fat)
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60g
frozen garden peas
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1/2
lemon, juiced
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1 tbsp
fresh parsley, leaves only, finely chopped
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250g
dried macaroni
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150g
frozen spinach
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170g
raw king prawns, deveined
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1
salad tomato, finely sliced
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1/2 tsp
smoked paprika
Directions
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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.
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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.
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Remove from the heat, add the cheese (reserve a small handful for the top), and stir in the peas, lemon juice and parsley. Season to taste and set aside.
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Meanwhile, 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.
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Microwave the frozen spinach for 5 minutes, stirring halfway through, and mix well. Add to the sauce with the macaroni, check the seasoning, then gently fold in the cod and prawns until well combined.
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Tip the mixture into a baking dish and top with the sliced tomatoes, reserved cheese and a scattering of smoked paprika.
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Bake in a preheated oven at 180C 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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