Ingredients

  • 1 medium sweet potato
  • 0.5 tsp Dijon mustard
  • 200 ml whole milk
  • 160 g cod fillet, checked for bones
  • 1 tbsp fresh parsley, washed and finely chopped

Method

  1. 1

    Peel the sweet potato and cut into chunks. Add to a small saucepan of gently boiling water. Simmer for 10 mins until tender.

  2. 2

    Meanwhile, in a saucepan, stir the Dijon mustard into the milk and heat gently. Add the cod fillet (make sure you check for bones first) and poach it for 6-8 mins until cooked through. Take off the heat, remove the cod with a slotted spoon and flake into small chunks, again checking for bones.

  3. 3

    Mash the sweet potato with 3-4 tbsp of the poaching milk, then gently stir in the cod and the parsley.

Nutritional Details

Each serving provides
  • Energy 666kj 159kcal 8%
  • Fat 3.0g 4%
  • Saturates 1.2g 6%
  • Sugars 4.1g 5%
  • Salt 0.3g 5%

% of the Reference Intakes

Typical values per 100g: Energy 389kj/93kcal

Each serving provides

9.5g carbohydrate 2.0g fibre 22.4g protein

 
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