Fish and Vegetable Bake

2012-08-09
  • Servings : 4-6
  • Prep Time : 20m
  • Cook Time : 40m
  • Ready In : 60m

This is another attempt at a fish pie but after a bit of experimenting, it turned into more of a bake. So I am going with fish and vegetable bake. The combination of vegetables and using a mixture of white and pink fish has given it a really delicate flavour. Fussy fish eaters shouldn’t find this too strong.

Tip: Freeze in small portions. 

Nutrition Note: store bought stock generally contains added salt and gluten – in general homemade is best or check for gluten free specified, if required for allergy purposes.

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Ingredients

  • 100g boneless cod (or other white fish), cubed
  • 100g boneless atlantic salmon (or trout), cubed
  • ½ small onion, finely chopped, and gently fried to soften
  • 2 potatoes, peeled, thinly sliced 3mm thick
  • ½ sweet potato, peeled, thinly sliced 3mm thick
  • ½ cup broccoli florets
  • ½ cup frozen peas
  • ½ cup milk
  • ½ cup salt reduced vegetable stock*
  • ½ cup grated cheese
  • *Note: store bought stock often contains gluten

Method

Step 1

Preheat the oven to 180°C. -

Step 2

In a small square baking dish, roughly layer the sweet potato and potato. Place the uncooked fish on top. Pour over the milk, onion and stock (it should almost cover the ingredients). Cover the dish with foil and place in the oven for around 15 - 25 minutes - or until the vegetables have softened enough to mash. -

Step 3

Remove from the oven and discard the foil. Gently mash the fish and vegetables until you have a rough texture. Add the peas and broccoli and stir to combine. The mixture should be moist but not too runny, carefully discard any excess liquid. Sprinkle with the cheese and place back in the oven for 15 - 20 minutes, or until the cheese is golden. -

Step 4

Serve as is for toddlers or mash to a puree for babies. Be very careful there are no bones. -

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Recipe Comments

  1. posted by Bree on February 27, 2014

    Could you please advise at what point to add the onion?

      Reply
    • posted by Allie on February 27, 2014

      Hi Bree, you add it with the milk. Thanks for picking up on that I will amend the recipe. Ax

        Reply
  2. posted by YSL on June 26, 2014

    How do I reheat it? I want to make this for my son to take to childcare. They only have microwave. Does it taste good if reheat with microwave?

      Reply
  3. posted by Vee on October 17, 2014

    Is this meal freeszable?

      Reply
    • posted by Allie on October 23, 2014

      Yes it should be fine :)

        Reply
  4. posted by Kelly on January 14, 2016

    Could you just bake it without mashing?

      Reply
  5. posted by Jo on April 23, 2016

    I have to be honest this is really disappointing, after an hour of cooking am still waiting for the potato’s to be soft enough to mash whilst the fish overcooks. Either way I’ve either made a mistake or the timing on this is way out.

      Reply

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