Fish Pie

This tasty dish is very popular with staff and patients alike, a hearty meal that’s brimming with Omega 3 goodness.

Ingredients: (Serves 6)

400g Skinless white fish fillet
400g Skinless smoked haddock fillet
600ml Semi-skimmed milk
200g Onion, quartered
28g Garlic, minced
2 Bay leaves
4 Eggs
100g Parsley, leaves only, chopped
100g Butter
50g Plain flour
1kg Potato, peeled and cut into even-sized chunks
50g Cheddar, grated
Pinch freshly grated nutmeg

Instructions:

1. Poach 400g of skinless white fish fillets and 400g of skinless smoked haddock fillets. Put the fish in the frying pan and pour over 500ml of the full-fat milk. Quarter 1 small onion and stud each quarter with a clove, then add to the milk, with 2 bay leaves. Bring the milk just to the boil – you will see a few small bubbles. Reduce the heat and simmer for 8 minutes. Lift the fish onto a plate and strain the milk into a jug to cool. Flake the fish into large pieces in the baking dish.

2. Hard boil 4 eggs. Bring a small pan of water to a gentle boil, then carefully lower the eggs in with a slotted spoon. Bring the water back to a gentle boil, with just a couple of bubbles rising to the surface. Set the timer for 8 minutes, cook, then drain and cool in a bowl of cold water. Peel, slice into quarters and arrange on top of the fish, then scatter over the chopped leaves of a small bunch of parsley.

3. Make the sauce. Melt 50g butter in a pan, stir in 50g plain flour and cook for 1 minute over moderate heat. Take off the heat, pour in a little of the cold poaching milk, then stir until blended. Continue to add the milk gradually, mixing well until you have a smooth sauce. Return to the heat, bring to the boil and cook for 5 minutes, stirring continually, until it coats the back of a spoon. Remove from the heat, season with salt, pepper and a pinch of freshly grated nutmeg, then pour over the fish.

4. Assemble and bake. Heat oven to 200C. Boil 1kg floury potatoes, cut into even-sized chunks, for 20 minutes. Drain, season and mash with the remaining 50g butter and 100ml full-fat milk. Use to top the pie, starting at the edge of the dish and working your way in – push the mash right to the edges to seal. Fluff the top with a fork, sprinkle over 50g grated cheddar, then bake for 30 minutes. Make up to a day ahead, chill, then bake for 40 minutes.

Serve with kale.

Nutritional content: (per serving)

Nutritional infoEnergy kcal/caloriesFatSaturatesSugarSalt
per 100g124.005.1g2.9g1.9g0.26g
per portion559.0023.0013.008.801.20
% Ref Intake/100g6.00%7.00%15.00%2.00%4.00%