Healthy Seafood Mornay

May 24, 2014

This is a super delicious meal that only takes 30 mins to throw together and can feed a family of five. Each serving contains 6.8g fat, 25.5g protein, 45.5g carbs and only 345 cals! Ideal for a healthy lunch.


  • 300g White Fish

  • 300g Shelled Prawns

  • 300g Potato (Approx 2 x med sized)

  • 200g Sweet Potato (Approx 1 small)

  • 2 cups of Cauliflower (Cut small)

  • 1 Cup Broccoli (Cut Small)

  • 1 Large Onion diced small

  • 2 Spring Onions finely chopped

  • 20g Low Fat Butter or Canola or Sunflower Butter

  • 20g White Plain Flour

  • 300ml Full Fat Milk (Mix in 100mls cold water)

  • ½ cup Boiled Long Grain White or Brown Rice





1. Peel and cut two medium white potatoes and one small sweet potato into 1cm cubes.


2. Place in a pot with 2 cups of cauliflower and 1 cup of broccoli cut small. Boil for 7-10 minutes so that the pieces are cooked but still firm.


3. Melt 20g of low fat butter on a low heat. Sift in the flour and quickly mix to a paste. Start adding the milk/water and gradually mix into the paste until all the milk and water are combined. Add about 75mls at a time and only add more once the lumps are evened out. Using a wok with rounded sides and a curved wooden spoon is best


4. Cut one med size brown onion into small pieces and add to the sauce.


5. Add ½ tsp salt and pepper to taste.


6. Mix in the white fish ( cut into 3cm cubes) and the shelled prawns.


7. Drain the boiled veges and add to the sauce. Cook through until the fish flesh turns from pinky white to white. Approx 15 minutes.


8. Stir in two stems of finely cut spring onions. Simmer for 3 minutes.


9. Place 1/5th of the mix on top of ½ cup boiled long grain white or brown rice per serving.

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