Fish pie
Did you know?
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Fish is a healthy alternative to other types of meat. It is recommended that we eat 2 portions of fish per week, 1 of the portions should be an oily fish. Some oily fish are:
- Salmon
- Trout
- Herring
- Mackerel
- Sardines
- Tuna (fresh only)
- Pilchards
- White fish, such as cod and haddock are very low in fat.
- Oily fish contain high levels of omega-3 fatty acids and can help protect us from heart disease.
- Potatoes are a good source of carbohydrate, and provide us with energy.
- Potatoes are an excellent source of vitamin C; they provide the highest amount of vitamin C in the British diet (because we eat so many of them).
Serves 4
Ingredients
- 700g potatoes, peeled and diced
- 2-3 fillets of haddock (or other white fish)
- 4 medium tomatoes, sliced
- 425ml semi-skimmed milk
- 2 tbsp (25g) margarine
- 2 tbsp (25g) flour
- 2 tbsp (25g) half fat cheddar
Instructions
- Preheat oven to 200°C/Gas mark 6.
- Place the potatoes in a pan of water and to the boil; then lower the heat and simmer for the 10-15 minutes until the potatoes are soft.
- Drain them and mash with a little semi-skimmed milk.
- Chop the fish into chunks and place in an ovenproof dish.
- Melt the butter in a pan, over a medium heat. Take off the heat and stir in flour to make a thick paste (roux). Return to the heat, and whisk in the milk. Boil for 5-10 minutes, stirring occasionally until you have a thick sauce, and stir in the cheese.
- Pour the sauce over the fish, then place over the sliced tomatoes.
- Top with the mashed potato and sprinkle the cheese over the top of the potato.
- Place in the centre of the oven for 30 minutes.
- Serve with green vegetables for example peas, broccoli or green beans.
Alternatives
- Use any kind of white fish or salmon
- At stage 6 add 2 hard boiled eggs cut into quarters
- At stage 6 add a couple of handfuls of fresh spinach
- At stage 6 add some chopped carrots/ frozen peas