Tuna and Sweet Corn Bake


Where we live fish is very expensive to buy. However tinned fish is quite cheap. Make the most of this and try to incorporate tinned fish into two meals per week.

We like this fish dish served with mashed potatoes, peas and carrots.


Preparation time: 25 minutes
Cooking time: 20 minutes
Quantity: Serves 4

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2 tablespoons butter or margarine
2 tablespoons flour
Salt and pepper to taste
1 and 1/2 cups milk
1 large can tuna, salmon or mackerel
1 tin sweet corn kernels, drained
1 onion, finely chopped



Melt butter in a saucepan and add flour, salt and pepper. Cook 1 minute. Gradually stir in the milk and heat till smooth and boiling, whisking briskly and continuously. Fold in the drained fish, corn and onion. Pour into a casserole dish and crumble cornflakes over the top.

Bake at 180 degrees Celsius (350 degrees Fahrenheit) until golden brown on top.

Serve with hot vegetables. Serves 4.



If you have added the milk to the flour mixture and it goes lumpy just use your Bamix (processor) and blend until smooth.

If you are lucky enough to live in an area where fresh fish is cheap then you could use fresh instead of tinned fish.


Food Facts:

Seafood contains all nine essential amino acids. The protein in seafood is more readily broken down and absorbed than the protein in red meats and poultry. Most nutrition researchers now say that eating seafood once or twice a week may be beneficial in preventing coronary heart disease. Fish is full of protein but low in calories and low in fat, particularly saturated fat.

Milk is often referred to as a complete food and is one of our most widely used ingredients. The main milks that we consume are cow's, goat's and sheep's milk. Nowadays we have the option of using "milks" that are non-dairy such as soya, rice and oat milks. Skim milk contains only half the calories of full fat milk but is nutritionally much the same. Milk is an important source of calcium and phosphorous. It also contains reasonable amounts of zinc and the B vitamins. Cream has a very high fat content varying from 12% to 55% depending on the variety. Consequently it should be eaten sparingly. The bacteria that is in yoghurt ensure that it is easily digestible. It stimulates the good bacteria in our guts and suppresses the harmful bacteria.



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