By KK Women’s and Children’s Hospital and Ms Heng Ju-ee

Serves: 2

Prep time: 40 minutes

Cook time: 30 minutes

**Excellent source of protein and vitamin C

Ingredients

(A)

  • 2 large floury potatoes (400g), boiled until soft, then peeled and mashed roughly

  • ½ tsp salt

  • Small pinch pepper

  • Small pinch paprika

  • 30g butter, softened

(B)

  • 200g skinless snapper fillets (or any firm white fish), cut into medium-sized chunks and marinated in juice of ½ lemon

  • 1 tbsp extra-virgin olive oil

  • ¼ wedge yellow onion (30g), chopped finely

  • 50g frozen mixed vegetables, rinsed and drained

  • ½ tsp sea salt flakes

  • ¼ tsp pepper

  • 1 tbsp fresh parsley, chopped

  • 90g shredded mozzarella

Method

  1. For (A): Boil potatoes in water until fork tender. Remove skins when they are cool enough to do so. Mash with salt, pepper, paprika and butter, then set aside.

  2. For (B): In a skillet, heat oil and add onion. Cook over a low flame until the onion has softened but not browned. Add in the marinated fish chunks. As the fish cooks, flake some of it with your spatula. Add mixed vegetables, salt and pepper to taste.

  3. Add (B) to (A), sprinkle parsley and mash gently to combine all the ingredients. Taste test and add more salt or pepper, if desired. Transfer to an ovenproof casserole dish and top with shredded mozzarella.

  4. Bake for about 15 to 20 minutes in a pre-heated oven, at 170 degree Celsius. The sides should bubble and the cheese should be lightly golden.

  5. Leave to cool for about 10 minutes and serve with a side dish of salad leaves.

Cooking Tips

  1. An example of a floury potato is the Russet Burbank.

  2. For the first mash in Step 1, use a fork to break up the potatoes coarsely as you will be mashing them again in Step 3.

  3. When marinating the fish, do not leave it soaking in lemon juice for more than 1 hour because the juice will toughen and "cook" the fish.

  4. Tips to defrost frozen fish: let frozen fish thaw overnight in the lower compartment of the fridge or in a plastic bag submerged in tap water for 30 minutes.

Nutritional Information (Per Serving)

1 serving = 1 serve rice & alternatives; 1 serve meat & alternatives; and ¾ serve vegetables

Energy: 490kcal
Protein: 41g
Fibre: 7g
Iron: 2.3mg
Calcium: 351mg
Folic acid: 57mcg
Vitamin C: 64mg
Vitamin A: 380 IU

Nutritional Tips

Instead of a separate side salad, you can increase the amount of frozen mixed vegetables to 200g. To reduce the energy and fat contents further, you can use reduced-fat shredded mozzarella.

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