Cheesy seafood bake

Cheesy seafood bake

Comfort food at its healthiest! This protein-rich dinner is perfect after a workout, and provides an impressive 4 of your 5-a-day along with vitamin C and iron.

Overview

Prep: 15 mins Cook: 25 mins

Serves 2

Nutrition:511kcal
  • fat 12g
  • saturates 5g
  • carbs 46g
  • sugars 21g
  • fibre 12g
  • protein 49g
  • salt 1.1g

Ingredients

  • 300g medium potatoes (about 3), thinly sliced
  • 2 tbsp milk Milk mill-kOne of the most widely used ingredients, milk is often referred to as a complete food. While cow…
  • 40g mature cheddar, finely grated
  • 1 tsp rapeseed oil Rapeseed oilIf you want a light alternative to other cooking oils, rapeseed is a great choice and has…
  • 1 onion (160g), finely chopped Onion un-yunOnions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
  • 1 red pepper, deseeded and finely diced (270g)
  • 2 tsp balsamic vinegar Balsamic vinegar bal-sam-ick vin-ee-gahTrue Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…
  • 1 tsp vegetable bouillon powder
  • 400g can chopped tomatoes
  • ½ x 30g pack basil, leaves picked and finely chopped Basil ba-zilMost closely associated with Mediterranean cooking but also very prevalent in Asian food, the…
  • 1 garlic clove, finely grated
  • 280g pack skinless cod loins
  • 100g frozen small Atlantic cooked prawns, defrosted
  • 160g broccoli florets

Method

Boil the potato slices for 10 mins then drain, tip into a bowl and gently mix in the milk and half the cheese. Don’t worry if the potatoes break up a little.

Meanwhile, heat the oil in a large frying pan and cook the onion until softened. Stir in the pepper and cook for 5 mins more. Spoon in the balsamic vinegar and bouillon powder, then stir in the tomatoes, basil and garlic. Lay the cod fillets on top, then cover and cook for 6-8 mins until the cod flakes when tested. Heat the grill to high.

Take off the heat, stir in the prawns and tip into a shallow baking dish, breaking up the cod into large chunks. Cover with the potatoes and sprinkle with the remaining cheese. Grill until golden. While it’s grilling, steam or boil the broccoli to serve with the bake.

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