Ingredients

• 400g tinned tuna, in spring water
• 400ml skim milk
• 500g sweet potato, peeled and cut into 2cm pieces
• 1/4 cup grated reduced-fat cheddar cheese
• 2 garlic cloves, crushed
• 2 tablespoons reduced-fat dairy spread
• 2 tablespoons plain flour
• 100g frozen peas
• 1/2 cup chopped parsley

Method

Step 1: Preheat oven to 180°C. Place fish into a baking dish, season with pepper and pour over milk. Cover with foil and bake for 10 minutes. Remove fish, reserving milk. When cool, flake into bite-sized pieces.
Step 2: Steam sweet potato for 10 minutes or until tender. Place in a bowl with garlic and mash until smooth. Keep warm.
Step 3: Melt spread in a saucepan over medium heat. Stir in flour, then slowly add reserved milk and cook until thickened. Add fish, peas and parsley. Season with pepper.
Step 5: Place mixture in a 4-cup capacity baking dish. Top with mash. Then sprinkle with cheese. Bake for 20 minutes, or until golden and serve.

Nutritional Guide - Per Serve (serves 4)
Energy: 398cal
Protein: 35g
Fat: 12g
Energy: 398cal
Carbohydrate: 36g