Getting More Veg Into Kids - Dear Dean...
Dear Dean, I'm trying to get my kids to eat a greater variety of veg and more fish as it's so good for them. Can you give me any ideas for some tasty meals? Dean cooks a child friendly cheesy fish pie recipe and challenges Rachael Spencer from West Yorkshire to spot how may veggies he's manage to hide inside!
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Prawn & fish pie
Calories per serving
- 450g potatoes, peeled
- 600ml semi-skimmed milk
- 1 tbsp chopped chives
- 450g mixed chunky boneless white fish (eg cod, hake, haddock)
- 200g cooked peeled prawns
- 1 tbsp chopped fresh dill
- 2 tbsps cornflour
- 1 tsp vegetable stock powder
- 50g Rosemary Conley's low-fat Mature Cheese, grated
- freshly ground black pepper
- Preheat the oven to 200C, 400F, Gas Mark 6.
- Cook the potatoes in boiling water, drain and mash, adding a little cold milk and the chopped chives.
- Cut the white fish into bite-sized pieces and place in the bottom of an ovenproof dish along with the prawns. Cover with the fresh dill and season with black pepper.
- Heat 500ml of the milk. Mix the cornflour with the remaining milk then whisk into the hot milk. Stir in the stock powder and grated cheese, then pour over the fish.
- Top with the mashed potato and bake in the oven for 20 minutes until heated through. Serve with vegetables of your choice.
Use large prawns as they tend to be more meaty then small ones.