Easy fish mornay

Creamy, tasty and ready to serve in just 35 minutes! Our fish mornay is loaded with calcium, fiber, and protein – ideal for a cosy family meal without spending hours in the kitchen.

Serves: 4

Time to make: 35 mins

Ingredients

More weights & measures

2 tablespoons reduced-fat spread
3 tablespoons flour
2 cups reduced-fat milk
freshly ground black pepper
2 lemons, juice and zest, plus wedges to garnish
½ x 410g can creamed corn
400g white fish fillets or ½ white fish and ½ salmon, cut into 3cm pieces (we used a combination)
2 eggs, hard boiled
2 teaspoons dried thyme
¾ cup wholegrain breadcrumbs
1 cup grated reduced-fat cheese
1kg bag frozen mixed vegetables
2 tablespoons chopped fresh parsley, to garnish

Instructions

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1 Preheat the oven to 180°C fan bake. In a medium-sized saucepan, melt reduced-fat spread over medium heat. Whisk in the flour to form a thick paste. Remove from heat and slowly add the milk, continuously whisking to prevent lumps forming. Return saucepan to heat and stir until a thick white sauce forms. Season with pepper and mix in the lemon rind and creamed corn. Remove from heat and set aside.

2 Combine fish with the corn and white sauce mixture and pour into a shallow baking dish. Peel the hard boiled eggs and cut into quarters. Place evenly on top of the fish mixture.

3 Sprinkle with dried thyme, breadcrumbs and cheese. Bake for 15 minutes until the top is crunchy and golden. Serve with steamed vegies and fresh lemon. Garnish with chopped fresh parsley and extra lemon zest, if desired.

Variations

Make it gluten free: Use gluten-free flour and breadcrumbs and check creamed corn is gluten free.

Nutrition Info (per serve)

Calories 558 cal

Kilojoules 2330 kJ

Protein 45 g

Total fat 17 g

Saturated fat 7 g

Carbohydrates 50 g

Sugar 22 g

Dietary fibre 12 g

Sodium 690 mg

Calcium 580 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.