An easy fish casserole with superfood nutrients

This chunky, vegetable-laden fish casserole has toasty croutons served with a piquant yogourt topping. The tangy crunch of every scrumptious mouthful is sure to delight the whole family.

• 1 leek2 celery stalks
• 1 carrot725 g (1 1/2 lbs) potatoes
• 30 ml (2 tbsp) olive oil
• 125 ml (1/2 c) button mushrooms
• 600 ml (2 1/2 c) hot fish stock
• 250 g (1/2 lb) skinless white fish fillet
• 250 g (1/2 lb) skinless salmon fillet
• 15 ml (1 tbsp) chopped fresh tarragon
• 30 ml (2 tbsp) chopped fresh parsley
• 50 ml (1/4 c) mayonnaise
• 50 ml (1/4 c) plain yogourt
• 1 clove garlic, crushed
• 2 ml (1/2 tsp) paprika
• Pinch of chili powder
• One baguette

Preparation time: 15 minutes. Cooking time: 20 minutes. Serves 4.

1. Preheat the broiler to high. Slice and rinse the leek. Slice the celery, dice the carrot and cut the potatoes into 3.5 centimetre (1 1/2 inch) chunks.
2. Heat the oil in a large pot over high heat. Add the leek, celery and carrot, reduce heat to medium, cover and cook for three minutes.
3. Add the potatoes and mushrooms to the pot and stir in the hot stock. Return to a boil, cover and simmer for 10 minutes, or until the potatoes are tender.
4. Cut the white fish and salmon into 2.5 centimetre (one inch) pieces and stir them into the casserole. Return to a simmer, cover and cook for another five minutes, or until the fish is cooked.
5. Meanwhile, mix the mayonnaise, yogourt, garlic, paprika and chili powder. Slice the baguette and broil both sides for two to three minutes, or until golden.
6. Stir the tarragon and parsley into the casserole just before transferring it to four large bowls. Serve with the spicy yogourt and toasted baguette slices.

• Select boiling potatoes rather than baking potatoes, as the pieces will hold their shape better.
• Make this casserole with mixed fresh or frozen seafood instead of, or in addition to, the fish.
• Try fresh sardine or mackerel fillets instead of the salmon.

• 565 Calories
• 24 g Fat
• 4 g Saturated Fat
• 26 g Carbohydrates
• 34 g Protein
• 6 g Fibre

Packed with the healthy nutrients of fish and yogourt, this casserole is easy to prepare and makes a splash at functions and parties. And with all kinds of variations available, you can experiment to find something the whole family will love.