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Dinner | Fish

Fish pie

This luxury fish pie is a powerhouse of goodness for your thyroid, heart, brain, blood, liver and immune system! Serve with hot veg in the winter and a crisp salad in the summer

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Fish pie recipe
Serves:
6
Preparation:
25 Mins
Cooking:
40 Mins
High FODMAP:
Yes
Allergens:
Soya, Milk, Lactose, Fish, Crustaceans, Sulphur dioxide
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What are the health benefits of Fish pie?

This luxury fish pie is a powerhouse of goodness for your thyroid, heart, brain, blood, liver and immune system! Serve with hot veg in the winter and a crisp salad in the summer.

 

Ingredients

Method

Ingredients

100g butter nutritional information
100g butter
400g cod fillet nutritional information
400g cod fillet
300g salmon nutritional information
300g salmon
300g smoked haddock nutritional information
300g smoked haddock
325ml whole milk nutritional information
325ml whole milk
1.3kg peeled potatoes nutritional information
1.3kg peeled potatoes
100g prawns nutritional information
100g prawns
Salt and pepper to taste nutritional information
Salt and pepper to taste
325ml soya milk nutritional information
325ml soya milk
2 tbsp flour or gluten free alternative nutritional information
2 tbsp flour or gluten free alternative
170g tin crab meat nutritional information
170g tin crab meat
More about these ingredients

Method

Simply follow our simply laid out recipe:

1) Boil the potatoes and mash with 50g of the butter and 200ml of the whole milk. Allow to cool.
2) Make a rue with the flour, butter and the rest of the milk and soya milk. (To make a rue, melt the butter over a low heat, stir in the flour and cook for a couple of minutes. Turn the heat up to medium and add the milk slowly whisking all of the time. It will be very lumpy to begin with but keep whisking and you should have a smooth creamy sauce).
3) Cut the fish into bite sized pieces and add to an ovenproof dish with the can of crab meat.
4) Pour over the rue sauce and turn gently to coat.
5) Top with the cooled mash and fork to give a rough surface so the that peaks will crisp up.
6) Bake in the oven for 40 minutes until golden.

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The health benefits cod  blog

The health benefits cod

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