Ramekins filled with bubbling creamy sauce, flaky mild fish and fluffy mashed potatoes are perfect little one-dish meals. For a change of pace, you can substitute sweet potatoes for the russets, following the same cooking instructions.
HANDS-ON TIME
20 minutes
TOTAL TIME
30 minutes
MAKES
4 servings
INGREDIENTS
FILLING:
2 tsp unsalted butter
2 cups sliced leeks (white and light green parts only)
½ cup diced carrot
½ cup diced celery
3 cloves garlic, minced
2 tbsp all-purpose flour
¾ cup sodium-reduced vegetable broth
¼ cup milk
300 g cod or other firm white fish fillet, cut in 1-inch (2.5 cm) chunks
½ cup frozen peas
2 tbsp chopped fresh dill
4 tsp lemon juice
2 tsp Dijon mustard
¼ tsp each salt and pepper
MASHED POTATO TOPPING:
2 russet potatoes (about 500 g total)
¼ cup milk
2 tsp prepared horseradish pinch each salt and pepper
DIRECTIONS
FILLING: In Dutch oven, melt butter over medium heat; cook leeks, carrot, celery and garlic, stirring occasionally, until beginning to soften, about 5 minutes.
Add flour; cook, stirring, for 1 minute. Whisk in broth and ¼ cup water; cook, whisking, until slightly thickened, about 2 minutes. Whisk in milk.
Remove from heat; stir in fish, peas, dill, lemon juice, mustard, salt and pepper.
MASHED POTATO TOPPING: Meanwhile, prick potatoes all over with fork.
Microwave on high until fork-tender, about 7 minutes. Set aside until cool enough to handle. Peel potatoes; mash with milk, horseradish, salt and pepper.
Divide filling among four 8-oz (250 mL) ramekins. Spoon potato mixture over filling, smoothing tops. Bake on rimmed baking sheet in 425°F (220°C) oven until filling is bubbly, about 10 minutes.
NUTRITIONAL INFORMATION, PER SERVING: about 257 cal, 19 g pro, 4 g total fat (2 g sat. fat), 38 g carb, 4 g fibre, 40 mg chol, 392 mg sodium, 1,000 mg potassium. % RDI: 11% calcium, 21% iron, 42% vit A, 47% vit C, 30% folate.
