Sunday, 2 February 2014

Fish and Cauliflower bake, great for all ages

I had thought for a while about making something which was like a fish pie meets cauliflower cheese.  Fish pie is great but it would be great to include some more vegetables.

This recipe has two vegetables and is a source of omega 3.  My son described it as 'delicious'!  Although he didn't eat as many peas on the side as I would have liked, can you tell there are four different vegetables on this plate?  Nope?  Neither could he!

Cauliflower cheese
Fish and Cauliflower Bake - Serves 2

Ingredients

120g, 4oz Fish, I used a mixture of pollock and smoked haddock
200g, 7oz Cauliflower
400ml. 14floz Milk
1 rounded tbsp Cornflour (cornstarch)
60g, 2oz Chopped frozen spinach
80g, 3oz Extra mature cheddar (extra sharp)

Method

Poach the fish in the milk until cooked.  Take the fish out with a slotted spoon reserving the milk.

In the meantime, boil the cauliflower in boiling water for 3-4 minutes or until almost cooked.  Drain.

Preheat the oven to 200oC / 400F / Gas Mark 6.

When the fish is cooked, reheat the milk, add in the spinach and cook until fully defrosted and cooked.  In the meantime mix the cornflour with cold water then gradually mix into the milk mixture to thicken.  Bring to the boil and add a little extra if you would like it thicker.

Mix in approx 20g of the cheddar into the milk mix and take off the heat.

Flake the fish and mix the fish, cauliflower and sauce together.  Pour into a baking dish and top with the remaining cheese.

Cauliflower cheese gratin


Bake for approx 15 minutes or until browned and bubbling on top.  Younger babies could have some of this mashed or pureed depending on their age.  Avoid the cheese on top if feeding to under 1's to limit the salt intake.

Cauliflower Fish Pie

Make it Thrifty:

Try using frozen fish to keep costs and risk of waste down.  Pollock is often sold as 'white fish' in freezer compartments and, although in a lot of ways it's better than cod because it's a source of Omega 3 and cod isn't, pollock is often far cheaper and more sustainable.  Look out for smoked pollock too which is becoming more common.

4 comments:

  1. I quite like coarsely grated carrot in my fish pie - might be another way of getting veg in?

    ninegrandstudent.wordpress.com

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    Replies
    1. Interesting idea, but with cauliflower and spinach, would that be going too far?

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  2. OMG, this was gorgeous, gorgeous, gorgeous. My 18-month-old son and I have just eaten it for supper tonight with some mashed potatoes. Yum! I must admit, I replaced the cauli and spinach with broccoli and peas, because that's what I had at home, but poaching the fish in the milk and adding the cornflower and the cheese was perfect for this combination as I imagine it is for the veg in the recipe. Another hit from Mamacook! THANKS!

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