Peel and chop the carrots and potatoes into bite size pieces.
Chop the onion into small pieces and saute in rapeseed oil for a few minutes until soft
Add the garlic, carrots and potatoes and saute for a further 3 minutes
Add the stock and cayenne pepper and bring to the boil and then turn down to simmer.
Add the milk and simmer until the potatoes are cooked halfway through. This should take about 5 minutes
Add the fish mix and cook for 4-5 minutes until the potato is soft and the fish is cooked
Season with salt and black pepper