Oven-baked fish & chips
Give this classic combination a healthy makeover by oven cooking the ingredients instead of frying
Fish and prawn gratins
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
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- 340g bag baby spinachroughly chopped
- 400g can chopped tomatowith garlic and herbs
- 225g sustainable white fishfillets, chopped into large chunks
- small bunch basilshredded
- 100g cooked and peeled prawn
- 2 tbsp finely grated parmesan
- 2 tbsp breadcrumb
- 2 tbsp oats
- 170g broccoliboiled or steamed, to serve
Nutrition: per serving
- kcal359low
- fat6glow
- saturates2g
- carbs27g
- sugars9g
- fibre8g
- protein48g
- salt3.4g
Method
step 1
Put the spinach in a large colander and pour over boiling water. Once cool enough to handle, squeeze out any excess water, then season.
step 2
Tip the tomatoes into a frying pan with some seasoning and simmer for 5 mins to thicken. Add the fish and heat for 1-2 mins – it doesn’t need to be fully cooked at this point. Stir in the basil.
step 3
Heat oven to 220C/200C fan/gas 7. Divide the spinach, fish, prawns and tomato sauce between 2 gratin dishes. Mix the Parmesan, breadcrumbs and oats together and sprinkle over the top. Bake for 20 mins until golden and bubbling. Serve with cooked broccoli.