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Pollock with parsley sauce and mash
Pollock (a type of white fish) poached in milk, served with a parsley sauce, mash and vegetables.
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Each serving contains:
LOW
SALT
0.2
LOW
SUGAR
11.9
LOW
SAT
2.7
LOW
FAT
10.4
Ingredients
switch to imperial- 600g pollock fillets
- 500ml 1% fat milk
- 2 bay leaves
- 25g low-fat spread
- 2 level tbsp plain flour
- 2 heaped tbsp chopped fresh parsley
- 700g potatoes, peeled and quartered
- 50ml 1% fat milk
- 10g low-fat spread
- 160g frozen peas
- 160g frozen sweetcorn
Method
Start by boiling the potatoes in water for 10-15 minutes until tender.
Meanwhile, place the fish and bay leaves in a shallow pan, pour over 250ml of the milk and cook over a low heat for 10 minutes.
While the fish is cooking, start to make the sauce. Melt 25g spread in a non-stick saucepan and stir in the flour. Carefully stir in the remaining 250ml milk to make a white sauce. Continue to stir until the sauce thickens.
When the fish is cooked and flakes easily, lift carefully from the pan and place in a serving dish. Cover and keep warm. Strain the poaching milk into the white sauce and heat through, stirring well.
Add the peas and sweetcorn to a pan of boiling water (unsalted), cook for 3-4 minutes, then drain.
Drain the potatoes and mash with 50ml milk and 10g spread.
Just before serving, stir the parsley into the sauce and pour over the fish fillets.
Serve the fish at once with the mash and vegetables.
Nutritional information
| Nutrient | Per 100g | Per 563g portion |
|---|---|---|
| Energy | 85 kcal (356 kJ) | 478 kcal (2000 kJ) |
| Protein | 7.5g | 42.5g |
| Carbohydrate | 9.5g | 53.7g |
| (of which sugars) | 2.1g | 11.9g |
| Fat | 1.8g | 10.4g |
| (of which saturates) | 0.5g | 2.7g |
| Fibre | 1.3g | 7.1g |
| Sodium | 0g | 0.1g |
| Salt | 0g | 0.2g |
Allergy advice
Contains: fish, milk, wheat (gluten) in the flour. Some spreads contain milk – always check the label.
Food safety tips
The cooked fish in sauce can be stored in the fridge for 24 hours, or frozen, but make sure you reheat it until it is steaming hot all the way through before serving. Don’t reheat food more than once.
