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I think the very first time I made this I followed one of Jamie Oliver’s recipes, since then I have made this probably more than 50 times and it has adapted and changed over the years. It’s one of my favourite recipes when I want something hearty, filling and full of goodness but also something that’s not too heavy on the stomach. In my opinion it is the perfect athlete fuel / refuel thanks to the combination of protein, carbohydrate & fat, along with all of the vitamins from the fresh veggies. This definitely isn’t the stodgy, plain version you may have tried growing up!


(When I make this, I use the biggest tray I can find, I then portion it up and freeze for later.)

  • Fish Mix – I use around 3 packets of mixed fish (around 350g / 400g per packet. If you can get to a fish market and source your fish there, even better! Go for a mix of white fish, smoked white fish and salmon. You could use whatever you prefer though!)
  • Sweet Potatos – 2 Large
  • Baking Potatoes – 2 Large
  • Celeriac – 1 Large
  • Carrots – 1 Large
  • Courgette – 1 Large
  • Plum tomatoes – 200g
  • Cheddar Cheese – As much or as little as you like – I personally think
  • Spinach – 2 Massive handfuls (This will cook down to nothing so don’t be shy!)
  • Lemon – 1 Lemon
  • Parsley – Around 25g (A full packet, from most supermarkets)
  • Salt & Pepper
  • Olive Oil – Amounts will vary depending on how big your tray is but I just pour generously from the bottle.
  • Butter & Milk for the mash – Optional


  1. Boil some water and peel / chop your potatoes, sweet potatoes and celeriac. Pop these onto cook.
  2. Preheat your oven to 200c.
  3. Now take your tray and add all the fish.
  4. Grate the carrot and courgette onto the top of the fish.
  5. Chop up your parsley and your plum tomatoes, grate your cheddar and put to one side.
  6. Now add your tomatoes, spinach, parsley, olive oil, salt and pepper to the fish / veggie mix.
  7. Take your lemon and grate off as much zest as you can, add to the fish mix.
  8. Now squeeze the juice from the lemon over the fish mix, being careful to avoid any pips.
  9. Stir thoroughly.
  10. Now top with half of your grated cheddar.
  11. When your potatoes are soft, drain and mash like you would normally, adding a little milk and butter if you like, along with some salt and pepper.
  12. Spread your mash on top of your fish mix.
  13. Then layer on the rest of your cheddar cheese and a little more pepper.
  14. Pop in the oven for around 30 / 40 minutes (this will vary oven to oven, so keep an eye on it from at least 30 mins in)
  15. Voila! This is SO good!!!

Let me know what you guys think if you try this! It’s literally one of my favourite meals!

// This post was created in collaboration with Speedo but all ideas and opinions are my own.

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