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The 5-A-Day Menu Planner
by Susannah Blake
Serves 4



    • 1 onion, chopped
    • 2 garlic cloves, crushed
    • 2 tbsp. olive oil
    • 2 cups peeled and chopped tomatoes
    • 3 tbsp. butter
    • 1½ oz. all-purpose flour
    • 1¾ cups milk
    • good pinch crushed dried chilies
    • 2 cups sliced carrots
    • 2 cups diced celeriac
    • 3 cups diced potatoes
    • 1/2 stick butter
    • 12 oz. haddock or cod, skinned
    • 12 oz. cooked mixed seafood
    • salt and freshly ground black pepper
    • green peas, to serve


Heat the oven to 400°F.

Gently fry the onion and garlic in the oil 4 minutes. Add the tomatoes, season, and simmer 10 minutes.

Meanwhile, to make the white sauce, melt the butter in a pan and stir in the flour. Remove from the heat and gradually add the milk, stirring constantly, then return the pan to the heat and stir until smooth and thick.

Pour into the tomato mixture with the chilies.

Put the carrots, celeriac, and potato in a large pan, add 4 tbsp. water, cover tightly, and simmer 15 minutes until tender, shaking the pan frequently. Add the butter, mash well, and season.

Poach the fish in water 4 minutes, drain, and flake into large chunks.

Fold the fish and seafood into the sauce and pour into a baking dish.

Spread the mashed vegetables over the fish and bake 30 minutes. Serve with green peas.

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