SERVES: 3
Ingredients:
1 pack fish pie mix (or the same amount of white fish, salmon etc, about 250-300g (8.8-10oz))
300ml (10.6fl.oz) semi skimmed milk
15g (0.5oz) plain flour
1tsp English mustard (optional)
250g (8.8oz) mashed potato (make your own or I use frozen)
150g (5.3oz) frozen sweetcorn (or use peas if you prefer)
100g (3.5oz) chopped frozen spinach
3 spring onions, roughly chopped
30g (1.1oz) light grated cheddar
Recipe Summary:
Fish pie is one of those classic home-cooked dishes that are great to feed a hungry family. However, it’s a dish with a few too many processes to it when I’m struggling with my arthritis: poaching the fish, making a proper white sauce and mashing potato are all things I do only when I’m feeling really well. This recipe cuts out all those steps so you can eat fish pie even when flaring! I bake the fish in a one-step, low-fat white sauce and use frozen mash to keep things quick and easy. I also use a variety of frozen veg to lighten up the filling and help pack in your 5-a-day
Method:
Start by making the white sauce. Put the flour in a cold saucepan and add a little of the milk to make a paste, gradually add the rest of the milk, stirring as you go until you have added it all (I sometimes use my hand blender to do this to save on stirring). Next, put the cold milk and flour mix on a low heat and bring slowly to a simmer, stirring gently until the sauce thickens enough to cover the back of the spoon or is a similar consistency to single cream.
Remove the sauce from the heat and add in the frozen spinach, peas and slice spring onions. Season to taste with black pepper, salt and mustard, if using.
Place the fish pieces in a medium sized oven proof dish and then pour the sauce and vegetable mixture over them. Spread things about to make sure the fish and vegetables are evenly distributed. Spoon the mash potato on top and use a fork to smooth it out. Top the pie with the grated cheese and bake for 25-30minutes or until bubbling and golden on top.
| Nutritional values for 1 serving (based on recipe serving 3) | |
| Energy | 348 kcal |
| Carbohydrate | 33.9g |
| Sugars | 3.9g |
| Protein | 32.0g |
| Total fat | 9.2g |
| Saturated fat | 2.5g |
| Fibre | 2.3g |
| Salt | 1.2g |
| Food Group | Food item |
| FISH | White fish or Salmon |
| POTATOES | Boiled, mashed, instant or jacket potatoes |
| VEGETABLES | Spinach |