Capers come pickled in brine, so make a long lasting Pantry Pal, on hand to jazz up your recipes."


  • 4 chunky cod fillets (or any firm white fish, fresh or frozen)
  • 450 g frozen spinach
  • reduced fat creamy sauce:
  • 50 g butter
  • 50 g flour
  • 1/2 cup lemon juice
  • 400 ml low fat milk
  • 1/2 onion, studded with 3 cloves
  • 2 bay leaves
  • 6 black peppercorns
  • 2 tblsp reduced fat cooking cream (optional for extra creaminess)
  • 1 tsp dijon mustard
  • salt and paper
  • garnish
  • 2 tblsp capers
  • cup fresh dill, leaves plucked



  1. Allow the spinach to defrost overnight in the fridge or quickly defrost in the microwave. Squeeze out some of the excess water.
  2. To make the sauce, gently heat the milk with the onion, bay leaves and peppercorns in a saucepan. In another saucepan, melt the butter before adding in the flour to form a paste called a roux, stir well to mix. Slowly start pouring in the milk, stirring constantly. Add the lemon, cream and mustard and season well.
  3. In a large baking dish lined with parchment paper, spread out the spinach. Place the cod on top and season well. Pour over the creamy sauce. Bake at 200'C for 12 to 15 minutes until the cod is opaque and cooked through.
  4. Garnish with capers and fresh dill.

Rozanne says: "Capers are the fruit of flinders rose. I love the tiny nom pareille capers that are salty and delicate and go extremely well with fish, in salads and even on pizza! The larger caper berries on the stem look very attractive in a dish and aren't as salty. Capers come pickled in brine, so make a long-lasting Pantry Pal, on hand to jazz up your recipes."

Recipe from A Month of Meals by Rozanne Stevens