Recipe: Serves 4


  • 3 medium carrots diced
  • 1/2 a courgette diced
  • 1 white onion diced
  • 1 clove of garlic
  • 150g frozen peas
  • 6 medium sized potatoes peeled
  • Olive oil
  • 250 g mixed seafood
  • 180 g prawns
  • 150ml milk
  • White Sauce:
  • 75g butter
  • 75g flour
  • 200ml milk
  • Handful of chopped parsley
  • 1 tsp of dijon mustard


  1. Preheat your oven to 175 degrees celsius.
  2. Prep all your veg including peeling your potatoes.
  3. While you make your fish base mix , you can have your potatoes boiling also for mashing.
  4. Heat your olive oil in a saucepan and fry off your onion and garlic.
  5. Then poach your seafood mix only (not your prawns) in 150ml of milk.
  6. Allow cook for 5-8 minutes and then strain through a sieve – make sure to reserve your cooking liquid as you will use this then for your sauce.
  7. Then, add your carrots and courgette to your saucepan and fry gently . Season also with salt and pepper.
  8. Next. make your sauce – melt your butter in a separate saucepan and once melted add your flour and whisk to combine.
  9. Using the reserved poaching liquid add this to your roux and whisk until you have a nice thick sauce – you may need an extra bit of milk depending on how you like the consistency.
  10. Add the chopped parsley ,dijon mustard and seasoning.
  11. Put your mixed fish, prawns, peas and sauce into your veg mix and allow to gently boil over a low heat to allow prawns to cook.
  12. Your potatoes should be ready now for mashing – I always mash first and then add a knob of butter and a splash of milk as it will give you a smoother mash.
  13. Now, its time for assembly – Pour your fish mix into a ceramic dish , and then spoon your mash on top.
  14. You can then bake at 170 degrees for 25- 30 mins until it is bubbling and browned. Enjoy, Delicious served with side salad.