Fish pie

You can use any kind of white fish or salmon to make this hot and filling fish pie, rich in vitamin D.

You can use any kind of white fish, such as cod or haddock, or even salmon to make this tasty and filling fish pie. Salmon is a good source of vitamins A and D.

  • Serves: 4
  • Time: 60 minutes

Ingredients

  • 700g potatoes, peeled and diced
  • 4 fillets of haddock (or any kind of white fish or salmon)
  • 425ml 1% fat milk
  • 25g low-fat spread
  • 25g flour
  • 25g reduced-fat strong hard cheese
  • 320g broccoli (to serve)

The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.

Method

1. Preheat the oven to 200ºC or gas mark 6.

2. Start by preparing the potatoes. Boil them for about 10 to 15 minutes until they're soft, then drain them and mash with a little milk.

3. To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken.

4. Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.

5. Bake in the centre of the oven for 30 minutes, until the top is golden brown. Serve with broccoli.

Other options

Alternatively, use any kind of white fish or salmon. Try peas or green beans instead of broccoli.

Nutrition information

Nutrient

Per 100g

Per 458g serving

Energy

338kJ/80kcal

1546kJ/366kcal

Protein

8.4g

38.4g

Carbohydrate

9g

41.2g

(of which sugars)

1.7g

7.6g

Fat

1.4g

6.2g

(of which saturates)

0.5g

2.1g

Fibre

1g

4.6g

Sodium

0.06g

0.25g

Salt

0.1g

0.6g

These figures apply to servings with haddock and 80g broccoli per portion.

Allergy advice

This recipe contains fish, milk and wheat (gluten).

Food safety tips

Make sure the pie is steaming hot all the way through before serving it up.

Your Neighbourhood Professionals Sky Mitchell Counsellor Natasha Mazzoni  Counselling & Therapy B W Consultancy
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Your Neighbourhood Professionals Sky Mitchell Counsellor Natasha Mazzoni  Counselling & Therapy B W Consultancy
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