Calcium tofu & sesame noodle soup
A restorative ginger broth with calcium-set tofu, tahini, noodles and bok choi.
Fish pie gratin with leeks & butter bean mash
All the fish-pie comfort in half the time: white fish and leeks in a light sauce under bean mash.
Ingredients
Servings 4
Quantities scaled from the original (4 servings).
Tick ingredients off as you gather them.
Method
- Step 1
Soften the leeks in the butter; stir in flour for 1 minute, then milk gradually to a light sauce. Add mustard and parsley.
- Step 2
Fold in the fish; tip into a baking dish.
- Step 3
Mash the beans with oil and 4 tbsp warm water; spread on top and scatter cheddar.
- Step 4
Bake at 200C fan for 25 minutes until golden and bubbling.
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Nutrition per serving
| Calories | 470 kcal |
|---|---|
| Protein | 38g |
| Carbohydrates | 34g |
| – of which sugars | 7g |
| Fibre | 8g |
| Fat | 20g |
| – of which saturates | 8g |
| – of which omega-3 | 0.8g |
| Calcium | 330mg |
| Iron | 2.8mg |
| Salt | 1.3g |
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