Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
- 1 cup nonfat milk
- 1/2 cup finely chopped onion
- Freshly ground black pepper
- 1 tbsp cornstarch dissolved in 1/4 cup water or nonfat milk
- 1 pound cod fillet, cut into four pieces
- 1/4 cup finely chopped fresh parsley
- 1 cup frozen peas
- 3/4 cup frozen sweet corn
- For the Topping:
- 2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2 inch pieces
- 1/2 cup non fat milk
- 1 tbsp light butter
Preheat oven to 400 degrees.
Bring a large pot of water to a boil. Add potatoes, reduce heat to medium and cook potatoes until tender—about 15-20 minutes.
While potatoes are cooking, bring 1 cup of nonfat milk to a simmer in a medium skillet. Add onion, and season with pepper. Gently place fish in skillet and cook on low-medium heat until fish flakes easily with a fork—about 10 minutes.
Remove fish from skillet and place in an 8 x 8 baking dish. Cut into small chunks. Sprinkle parsley, peas and sweet corn over the fish.
Dissolve 1 tbsp cornstarch in 1/4 cup milk and add to skillet. Stir and cook on low heat until thickened. Pour sauce over fish and vegetables.
Drain water from potatoes, add milk and butter, then mash until smooth. Spread mashed potato on top of the fish, and use a fork to fluff the potato.
Bake for 15 minutes until the top browns slightly and the filling bubbles.
Per Serving: Calories 240, Calories from Fat 16, Total Fat 2g (Sat 0.7g), Cholesterol 31mg, Sodium 131mg, Carbohydrate 35.6g, Fiber 5.4g, Protein 20.5