Step 1 Place potatoes in a large saucepan of cold water and bring to the boil. Lower heat, cover, and simmer for 15 minutes or until soft. Drain, then return to pan over low heat for 30 seconds to dissolve any excess water. Mash with 1 tablespoon of the oil, then season with pepper. Set aside.
Step 2 Meanwhile, place a frying pan over medium heat and add milk. Add fish then bring to the boil. Remove from heat, cover and stand for 3 minutes. Remove fish (reserving milk) and pat dry with baking paper. Gently flake into an ovenproof dish, discarding skin and any bones.
Step 3 Heat remaining oil in the pan, stir in flour and cook for about30 seconds. Gradually add 200-250ml of the reserved milk (discard the rest). Add nutmeg, zest, juice and some freshly ground black pepper and simmer until thick.
Step 4 Preheat oven to 190ºC. Grate artichokes and add to fish with leek, prawns and herbs. Pour white sauce over fish. Mix gently with a wooden spoon.
Step 5 Spoon mash onto fish mixture, then use a fork to make peaks. Sprinkle over cheese. Bake for 35-40 minutes until golden and bubbling. Serve with greens.
Our healthy hints
- Use skim milk and reduced-fat table spread instead of regular milk and butter to reduce fat, saturated fat and kilojoules.
- Top with potato instead of pastry to reduce sodium, fat, saturated fat and kilojoules.
Our version per serve (incl. greens)
Total fat 11.1g
Sat fat 2.7g
Original version per serve (incl. greens)
Total fat 37.7g
Sat fat 20.6g