Ingredients (serves two generous portions):

1 tbsp oil
1 onion
1 tbsp flour
200ml milk
200ml water
50g frozen spinach
100g mackerel
200g sweetcorn
200g tinned potatoes

First, heat the oil in a pan. Dice or slice the onion, add with the flour, stir well and cook on a medium heat for a few minutes to soften.

Make up the milk if using milk powder, by adding two teaspoons to 200ml water – or use ‘normal’ milk if preferred. Add to the onions and stir in well to remove any lumps. Pour in the water.

Add the mackerel, broken into chunks, spinach, sweetcorn and diced potatoes. Crank the heat up to full power to bring to the boil, then reduce to a simmer. Simmer for 15 minutes or until the potatoes are soft and the sauce is thick and creamy.


Jack Monroe. Twitter: @MsJackMonroe


  1. looked like smoked mackerel to me, looks good and that’s what i would use – in fact got some today imported from england at Lidl and as its a rainy cold day tomorrow this is what i shall make. – live on crete.

  2. Are tinned potatoes cheaper than the fresh? I’d never have thought it…but even if not, it may be a great time saver for the single cook!

  3. This was delicious! I hesitate to make milk-based soups for fear they’ll burn, so I was glad to get this reassuring recipe. Didn’t have corn, but chopped carrots for sweetness and a little extra spinach worked well. (Also added salt and pepper, which may go without saying.)

  4. This recipe is GORGEOUS. I’ve made it twice this week. For those that care, you can make even more frugal by using a 400g tin of Glenryck’s pilchards for 99p (scoop out 100g and then use the rest of the tin for other things like pasta bake or fish pate) and normal fresh potato from a bulk-bought sack.

  5. Hi jack, just wondering how SB gets on with some of the meals? My Blake is 2 and is a good eater but can easily decide if he doesn’t “like” it! I think I read somewhere that you said a recipe needs SB approval before it goes on the blog. I am hoping to give this a try next week! X

  6. Absolutely yum! Enough for three lunches with a slice of home-made, wholemeal toast. I have a tin of smoked oysters kicking about in the back of the cupboard. Might try it with those instead of the mackerel next time.

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