Baked Cod Fish Recipe

This baked cod fish recipe is ideal for a family meal. The milk is used as a base for a white sauce which you can pour over mashed (creamed) potatoes and vegetables.

I particularly like peas and broad beans with a white base sauce and fish - cauliflower or broccoli (calabrese) also go well with a white sauce.

Personally, I like a slightly 'sharp' taste to my white sauces and I add 1 tspn English Mustard powder to my cornflour before I make it into a paste - it's not to everybody's taste, but experiment with the idea.

You have an option to cook this in a shallow pan on the stove top, but if you opt to bake it in the oven, you have time to prepare and cook your vegetables whilst the fish is cooking.

Baked Cod Fish Recipe
4 cod steaks
1 pint (600ml) milk
2 oz butter
salt and pepper
4 oz (100g) cooked peeled prawns - or 1 can of prawns
1 tbspn (estimate) cornflour (cornstarch)made to a paste with milk
1 tbspn chopped fresh parsley

Heat the oven to Gas Mark 5, 375F or 190C

Grease an ovenproof dish and put the cod steaks in. Pour over the milk and dot with butter.

Cover the dish either with a lid or some tin foil. Bake for about 25 minutes until the fish is cooked through.

Remove the fish and keep warm.

Put the milk into a pan and bring it up to the boil. Take it off the heat and stir in the cornflour paste.

Return to the heat and allow the sauce to thicken, stirring all the time for about 1 minute.

Taste and adjust the seasoning.

Add the prawns and parsley and allow to cook a further minute or so.

Serve the fish with the sauce poured over.

Coronary Heart Disease is a major killer. Click here to read about the health benefits of fish and how easy it is to increase the amount you eat. How fish in your diet helps you avoid coronary heart disease