Oily Fish Recipes
A knob of unsalted butter
2 medium sized potatoes (washed, peeled and chopped)
50 g frozen sweetcorn
50 g frozen peas
100 g salmon fillet
100 g haddock (or cod, lemon sole or hake)
150 ml od your child's usual milk e.g. S-26® PROGRESS GOLD®
Easy Cheese Sauce
Boil the potatoes until soft. Once cooked, mash with a little milk and butter.
In a separate pan of boiling water, cook the frozen sweetcorn and peas for four minutes or until tender.
Meanwhile, put the fish in a pan with the milk, cover with a lid and poach for five minutes or until the fish is cooked. Remove the fish from the pan, remove skin and flake the flesh, removing any bones.
Mix the fish with the vegetables and the cheese sauce and pour into a greased ovenproof dish. Cover with the mashed potato. Heat thoroughly in a preheated oven at 180°C/350°F for 20 minutes before serving.
Easy Cheese Sauce
25 g unsalted butter
25 g corn flour
250 ml of your child's usual milk e.g. S-26® PROGRESS GOLD®
50 g grated hard cheese e.g. cheddar
Add butter to the saucepan and heat gently. Once melted, add the flour and stir for 30 seconds. Take off the heat and slowly stir in the milk.
Return to a medium heat and whisk continuously until the sauce thickens. Add the grated cheese, stirring until it melts.
Sardine and Avocado Dip
2 canned sardines in oil, drained and well mashed
Half an avocado
1 tsp lemon juice
Mash the ingredients well together and serve with pitta, bread, toast fingers or raw veg as a dip.
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