WEEK 6 – DINNER Fish Pie

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Serves 4 (each serving contains approximately 500 kcal)

Prep:
Cook:
20 Minutes
40 minutes
Difficulty: Easy
Serves: Serves 2
Ingredients
salt (optional) and freshly ground black pepper
small bunch chives (7g)
2 tablespoons plain flour (30g)
2 tablespoons softened butter (30g)
2 baby spinach leaves
1 teaspoon rapeseed oil (5g)
330ml low fat milk (1.5% fat)
200g boneless and skinless salmon fillets
400g boneless and skinless white fish fillets (use any firm white fish such as hake, cod, haddock or pollock)
500g potatoes
1 head broccoli (you need 400g florets)
2 celery sticks
2 leeks

directions

Preheat the oven to 180°C/350°F. Trim the leeks and cut into thick slices. Trim and dice the celery. Break the broccoli into florets – you’ll need 400g in total.

Peel the potatoes and cut into chunks. Place in a steamer and cook over a medium heat for 15-20 minutes until tender. Remove from the heat, then put a clean tea towel on top and leave for a few minutes to dry out with the lid on.

Place the fish fillets in a frying pan with 300ml of the milk over a low heat, then cover and simmer for 3 minutes, then turn off the heat and leave to cool. The fish will continue to cook. Remove the fish from the milk and flake into large chunks straight into a small ovenproof dish, discarding any stray bones. Pour the milk into a jug and set aside.

Wipe out the frying pan again and place over a medium to high heat. Add half the butter and swirl up the sides, then tip in the leeks and celery. Sauté for 2-3 minutes until tender. Stir in the flour and cook for 1 minute, stirring with a wooden spoon. Gradually stir in the reserved milk. Season lightly with salt (optional) and pepper to taste and simmer for another 2-3 minutes until thickened. Add the spinach and stir until wilted down.

Finely chop with the chives, then stir into the sauce and use to cover the fish. Set aside to allow a skin to form as this will help smooth over the mashed potatoes evenly.

Mash the cooked potatoes and add the rest of the butter and the remaining tablespoons of milk to give a smooth mash. Spread over the fish filling and bake in the oven for 25-30 minutes until piping hot and golden brown.

Place the broccoli in a steamer and cook for 2-3 minutes until tender. Divide the fish pie amongst plates to serve with the broccoli.