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Fish pie

School Of Nutrition Posted Nov 30, 2015 Future Fit Training


You can use any kind of white fish, such as cod or haddock, or even salmon to make this tasty and filling fish pie. Salmon is a good source of vitamins A and D.

Fish pie

Serves: 4

Time: 60 minutes

Ingredients

700g potatoes, peeled and diced

4 fillets haddock (or any kind of white fish or salmon)

425ml 1% milk

25g low-fat spread

25g plain flour

25g reduced-fat strong hard cheese

320g broccoli (to serve)

Method

  1. Preheat the oven to 200°C or gas mark 6.
  2. Start by preparing the potatoes. Boil them for about 10 to 15 minutes until they're soft, then drain them and mash with a little milk.
  3. To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken.
  4. Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
  5. Bake in the centre of the oven for 30 minutes, until the top is golden brown. Serve with broccoli.

Nutrition Information

Nutrient Per 100g Per 458g serving
Energy 338kJ/80kcal 1546kJ/366kcal
Protein 8.4g 38.4g
Carbohydrate 9g 41.2g
(of which sugars) 1.7g 7.6g
Fibre 1g 4.6g
Sodium 0.06g 0.25g
Salt 0.1g 0.6g

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