Fish Pie
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
Ingredients
3 large potatoes 25g margarine 100ml milk White Sauce - 25g margarine - 25g plain flour - 250ml milk - parsley 250g fresh or frozen fish, e.g. cod, haddock, hoki 2 tomatoes, chopped
© British Nutrition Foundation 2006 www.nutrition.org.uk/cookclub
Equipment
Saucepan, potato masher, knife, chopping board, colander, spatula, measuring jug, whisk, mixing spoon and baking dish.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
Method
1. Preheat the oven to 200oC or gas mark 6.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
2. Prepare the mashed potato topping. Peel the potatoes, cut into large pieces and boil for 15 minutes or until tender.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
3. While the potatoes are cooking, make the sauce. Melt the margarine in a saucepan.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
4. Add the flour and mix to form a paste.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
5. Gradually add the milk, stirring constantly with a whisk. The sauce will become thick.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
6. Reduce the heat, and allow to simmer for 2 minutes. Add parsley.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
7. Drain the potatoes and add the butter and milk.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
8. Mash until smooth and creamy.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
9. Place the fish in the bottom of a baking dish.
10. Place the tomato over the fish.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
11.Pour the sauce over the fish.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
12. Spoon the mashed potato over the sauce.
© British Nutrition Foundation 2006
www.nutrition.org.uk/cookclub
13. Bake for 40 minutes in the oven, until golden brown.
Tips • Add interest to the mashed potatoes by adding parsley, cheese or mustard. • Try using a mixture of different fish, for example salmon and prawn. • Instead of tomato, try adding cooked spinach, boiled egg or mushrooms. • Vegetarian? Instead of fish, use a mixture of boiled egg, spinach and cashew nuts.
© British Nutrition Foundation 2006 www.nutrition.org.uk/cookclub
For further recipes, go to: www.nutrition.org.uk/cookclub
© British Nutrition Foundation 2006
© British Nutrition Foundation 2006 www.nutrition.org.uk/cookclub