240 g Instant Potatoes cooked weight
500 ml Fat-free milk
250 g Hake raw weight
20 ml Butter
40 g White Flour
60 g Cheddar cheese grated
2 Spring onions
15 ml Parsley chopped

Place the milk and fish in a pot and simmer on a medium heat for 15 minutes. Drain the fish, saving the milk to make the white sauce.
Place the butter and finely chopped spring onions in a pan and lightly fry for one minute, add the flour and mix well to evenly coat with butter.
Add the milk, a little at a time, stirring well with a wooden spoon.
Add the parsley and simmer for a further 5 minutes stirring to remove lumps.
Flake the fish and place at the bottom of a pie dish.
Cover with the white sauce and top with the instant potato.
Sprinkle with grated cheddar and bake in a 180°C for half an hour.