Baked sweet potatoes with seafood sauce

Recipe from: 28 January 2013
sweet potatoes

Ingredients 13
Servings 6
Time 00:20

Ingredients

  • 6
    long, slim sweet potatoes -
  • oven-baked in their skins and cooled
  • 10
    ml
    canola or sunflower oil
  • 120
    g
    onion - chopped
  • 300
    g
    Sea Harvest Hake Fillets -cut into 1 cm cubes
  • 100
    g
    Sea Harvest Haddock Fillets - cut into 1 cm cubes
  • 200
    g
    packet mixed seafood (calamari, baby squid and mussels)
  • 250
    ml
    unsalted home-made fish or chicken stock
  • 500
    ml
    fat-free milk
  • 10
    ml
    prepared hot English mustard
  • 45
    ml
    cornflour
  • 90
    g
    reduced-fat cheddar cheese - grated
  • 65
    ml
    chopped parsley or basil
 

Method

00:45
 
Cut the one end off each sweet potato. Cut the other end at a sharp diagonal slant. Carefully hollow each sweet potato out, leaving a 1 cm skin ‘shell’ and reserving the flesh for another dish.

Stand the ‘shells’ upright on an oven-safe serving platter with the diagonal point facing upwards. Pop into a moderate oven to reheat while you prepare the filling.

Filling: Heat the oil in small frying pan and sauté onion until light golden. Add the Sea Harvest Hake and Haddock cubes together with the seafood mix and sauté briefly before you add the stock. 

Bring to a boil, cover and simmer for 3 - 4 minutes until fish is no longer opaque, but white.

Now, whisk together the milk, mustard and corn flour. Add to the fish and gently bring to a boil, stirring occasionally. Cook until thickened, using more corn flour if necessary. Remove from heat.

Stir in the cheese and herbs. Spoon mixture into the now-warmed-through sweet potatoes and serve with a green salad or steamed green beans and yellow patty pans.

Note: Always use frozen fish straight from the freezer. Valuable water-soluble nutrients are lost in the defrosting process.

Reprinted with permission of I Love Cooking. To see more recipes, click here.


 

 
 

Read more on: sea harvest  |  boil  |  recipe  |  bake  |  healthy  |  seafood
 

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