4 Serves
80 Mins
52 g
91 g
23 g
Place the potatoes in a large pot with cold salted water and bring to a boil. Reduce heat, cover, and simmer for 15 minutes until tender. Drain and return to the pot over low heat for 30 seconds to evaporate excess moisture. Mash with olive oil and season to taste.
Ingredients, vitamins, and health benefits
Boiling Potatoes
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IndianVitamin E
1 mg / 15 mgVitamin K
35 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
9 mg / 16 mgVitamin B5
3 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
12 µg / 2.4 µgFolate
77 µg / 400 µgCalcium
712 mg / 1,300 mgIron
4 mg / 18 mgMagnesium
178 mg / 420 mgPhosphorus
861 mg / 1,250 mgPotassium
1886 mg / 4,700 mgSodium
1780 mg / 2,300 mgZinc
3 mg / 11 mgCopper
1 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
47 µg / 55 µgFiber
5 g / 28 gSugar
50 g / 50 gSaturated Fat
10 g / 20 gCholesterol
107 mg / 300 mgCaffeine
0 mgNet Carbs
86 gAlcohol
0 g
In a large saucepan, bring the milk to a gentle simmer. Add the white fish, remove from heat, cover, and let stand for 3 minutes. Remove the fish, pat dry with kitchen paper, and flake into an ovenproof dish, discarding skin and bones.
Heat the remaining olive oil in a saucepan, stir in the flour, and cook for 30 seconds. Gradually whisk in 200-250ml of the reserved poaching milk. Grate in nutmeg, season, and simmer until thickened. Stir in the cream.
Preheat the oven to 190°C. Grate the artichokes and combine in the dish with the leeks, king prawns, and fresh herbs. Stir the lemon zest and lemon juice into the sauce, then pour over the fish mixture and mix gently with a wooden spoon.
Spread the mashed potatoes over the fish mixture, using a fork to create peaks. Sprinkle with cheese and bake for 35-40 minutes until golden and bubbling.
Olive Oil
Salt
Milk
White Fish
Flour
Nutmeg
Cream
Artichokes
Raw King Prawns
Fresh Herbs
Lemon Zest
Lemon Juice
Leeks
Shredded Cheese
Vitamin A
301 µg / 900 µgVitamin C
31 mg / 90 mgVitamin D
0 µg / 20 µgVitamin E
1 mg / 15 mgVitamin K
35 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
1 mg / 1.3 mgVitamin B3
9 mg / 16 mgVitamin B5
3 mg / 5 mgVitamin B6
1 mg / 1.7 mgVitamin B12
12 µg / 2.4 µgFolate
77 µg / 400 µgCalcium
712 mg / 1,300 mgIron
4 mg / 18 mgMagnesium
178 mg / 420 mgPhosphorus
861 mg / 1,250 mgPotassium
1886 mg / 4,700 mgSodium
Fiber
5 g / 28 gSugar
50 g / 50 gSaturated Fat
10 g / 20 gCholesterol
107 mg / 300 mgCaffeine
0 mgNet Carbs
15
g56
g5
g
Bangladeshi
Zinc
3 mg / 11 mgCopper
1 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
47 µg / 55 µgAlcohol
0 g