One night (during my WW months) I was hosting one of my little "soirees" which are normally calorie-laden, alcohol fuelled, and topped off with a dessert that should come with a Government Health Warning. I decided to break from the norm and cook a completely healthy three course meal, and none of my guests realised a thing. This was our main course, which I served with steamed asparagus and Chantennay carrots.

Ingredients

4	(100g) salmon fillets, cooked and trimmed of fat
900	g potatoes, peeled and halved
1	leek, large thinly sliced
150	ml wine, dry white
25	g cornflour
450	ml skimmed milk
50	g peas, cooked
1	egg, large, beaten
1	salt, optional to taste
1	pepper

Directions

1. Use a fork to break the salmon into large chunks and set aside.
   
   
2. Par-boil the potatoes for 10 minutes, then drain them and leave to cool.
   
   
3. Preheat the oven to 200°C. Heat a large saucepan and mist it with low fat cooking spray. Add the leek and cook gently for 2-3 minutes until softened. Stir in the wine. Blend the cornflour with 3-4 tablespoons of the milk, then add it to the saucepan with the rest of the milk. Bring up to the boil, stirring constantly until thickened. Add the peas and season with salt and pepper.
   
   
4. Divide the sauce mixture between four individual baking dishes or one large dish. Arrange the salmon chunks over the top. Coarsely grate the par-boiled potatoes into a large bowl and stir in the beaten egg. Season.
   
   
5. Divide evenly between the dishes to cover the surface. Season with a little extra black pepper.
   
   
6. Bake in the oven for 20-25 minutes until piping hot and golden brown.
   
   

Categories

Fish, Main Dish, English, Bake, Boil, SteamStew

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in sodium Low in sugar High in niacin Very high in selenium High in vitamin B6 High in vitamin B12 High in vitamin C

Bad points Contains alcohol