Tasty Fish Pie
An important tip for eating healthily is to eat more fish – not just oily fish, but all types of fish, as they are a good source of protein and are rich in minerals such as zinc and selenium. It isn't always easy getting the family to eat fish, but this tasty fish pie might just persuade them. The kippers and salmon (canned or fresh) are good sources of omega 3, and the mashed potato topping provides a good balance of carbohydrate in the dish, while the milk sauce provides plenty of calcium. Serve with frozen peas for a perfectly balanced meal.
Ingredients
Per portion: 528 kcal, 42g protein, 20g fat, 48g carbohydrate
225g smoked haddock
2 kipper fillets
1 can of pink salmon
600ml semi-skimmed milk
25g butter
25g plain flour
2 hard boiled eggs, roughly chopped
1 tbsp capers
1 tbsp fresh parsley
900g potatoes, peeled and chopped
2 tbsp half-fat crème fraiche
Squirt of lemon juice
Salt and freshly ground pepper
Method
Preheat the oven to 200°C/Gas Mark 6.
Place the haddock in an ovenproof dish, pour over half the milk, season and bake for 10 minutes.
Meanwhile, remove the skin from the kipper fillets and roughly chop, flake the canned salmon and mix the two fish together in a bowl.
When the haddock is cooked, allow to cool. When cool enough to handle, remove the skin, flake into pieces, and add to the bowl with the rest of the fish.
Melt the butter in the saucepan, stir in the flour and gradually add the remaining milk bit by bit, stirring continuously. Season and simmer for 3-4 minutes.
Add the chopped parsley, eggs, capers and lemon juice to the fish, then mix in the sauce and transfer to the ovenproof dish used before.
Boil the potatoes until soft and mash with the crème fraiche, season well.
Spread over the fish mixture and sprinkle with a little of the parmesan. Bake in the oven for 30-40 minutes.
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