Compressed fish with thought 1500
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  • 75 g butter, plus extra for greasing
  • 75 g plain flour
  • 600 ml milk
  • 200 g young leaf spinach
  • 225 g ripe cherry tomatoes on the vine
  • 370 g cod fillets
  • 260 g skinless salmon fillets
  • 30 g each Gruyère and Cheddar cheese, grated
  • Mashed potato to serve


  1. 1

    Lightly grease an ovenproof dish. Melt the butter in a saucepan, add the flour and cook for a few mins. Add the milk and whisk over a low heat until you have a thick sauce. The sauce will seem thick but that’s fine.

  2. 2

    Wash the spinach leaves, chop into small pieces and squash down into the base of the ovenproof dish.

  3. 3

    Thinly slice the tomatoes and scatter over the spinach.

  4. 4

    Remove any skin and bones from the fish, cut into big chunks and put on top of the tomatoes.

  5. 5

    Top with the sauce and sprinkle over the cheeses. Bake for 20-25 mins until the fish is cooked and the cheese is golden. Serve with the mashed potato.

Nutritional Details

Each serving provides
  • Energy 2181kj 521kcal 26%
  • Fat 25.8g 37%
  • Saturates 15.8g 79%
  • Sugars 11.1g 12%
  • Salt 1.2g 20%

% of the Reference Intakes

Typical values per 100g: Energy 385kj/92kcal

Each serving provides

43.6g carbohydrate 1.7g fibre 27.8g protein

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