By SW Sarah
Friday night fish pie
5 steps
Prep:30min
This thrifty fish pie recipe is homely comfort food that the whole family will enjoy
Updated at: Thu, 17 Aug 2023 12:06:00 GMT
Nutrition balance score
Good
Glycemic Index
49
Low
Glycemic Load
38
High
Nutrition per serving
Calories574.1 kcal (29%)
Total Fat18.8 g (27%)
Carbs78.5 g (30%)
Sugars11.3 g (13%)
Protein23.3 g (47%)
Sodium1100.7 mg (55%)
Fiber6.6 g (23%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 x 520gfrozen white fish fillets
pack
500mlmilk
preferably whole
1dried bay leaf
50gcornflour
or sauce flour
15gflat-leaf parsley
finely chopped
50gfrozen peas
defrosted
50gbroad beans
or fava, or use extra peas, defrosted
100gfrozen spinach
defrosted and drained really well
100gfrozen prawns
cold water, defrosted or shrimp
1 Tbsplemon juice
bottled is fine
700gfloury potatoes
peeled and diced
50mlmilk
1 Tbspbutter
Instructions
Step 1
Heat the oven to 200°C, fan 180°C, gas 6. Cook the potatoes in boiling salted water for 12-15 minutes. Drain and leave to steam dry in the pan while you make the fish pie filling.
Step 2
Put the frozen fish into a wide pan in a single layer. Pour over the milk and add the bay leaf. Add 250ml water, so it almost covers the fish, and bring to a simmer. Cook for 2 minutes, until the fish is starting to flake, then carefully remove to a plate with a slotted spoon. Pour the milk off into a large jug, then measure 700ml back into the pan.
Step 3
Put the cornflour into a mug and add a few spoons of the milk from the pan. Mix really well to remove any lumps and make a thick paste, then add back to the pan, stirring well. Cook for 5-8 minutes over a medium heat until the sauce thickens, continually stirring. Add the parsley, peas, broad beans and spinach. Warm through for a few minutes, then remove from the heat.
Step 4
Mash the potatoes, adding the milk to get a lovely smooth, velvety mash. Season well.
Step 5
Flake the cooked fish and add to the white sauce along with the prawns. Season well, adding lemon juice to taste. Spoon into an ovenproof baking dish and top with the mash. Use a fork to swirl the top of the pie. Dot over the butter in small pieces. Put the dish on a baking tray and bake for 25 minutes until bubbling. Grill for the last few minutes if you want a crisp, golden top.
View on sainsburysmagazine.co.uk
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