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Healthy Fish Pie

Top up your Omega 3 levels with this healthy fish pie recipe!

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Healthy Fish Pie

Serves: 4 – 6 Servings

Preparation Time: 15 minutes to prep, 50 – 60 minutes to cook.

Ingredients:

  • 200ml milk
  • 1 bay leaf
  • 225g raw cod
  • 225g smoked haddock
  • 1 small head of broccoli
  • 2 eggs
  • Optional – 125g peeled cooked prawns
  • 200g low fat soft cheese
  • 120g fat free fromage frais
  • 2 tsp chopped curly parsley
  • Salt and black pepper to taste
  • 700g raw potatoes cut into cubes
  • 1 leek
  • Half tbsp. of wholegrain mustard
  • Optional – Small amount of cheese for topping
  • Optional – 1 small head of broccoli / handful of peas or green beans for side dish

Method:

  1. Preheat oven – gas mark 4 (180 degrees C or 355 degrees F)
  2. Pour the milk into a wide saucepan and add the bay leaf, cod and smoked haddock fillets.
  3. Heat VERY gently for 10 minutes until the fish is soft and starting to flake.
  4. Once cooked, strain the milk into a jug for later use.
  5. Cut the broccoli into florets and steam until just soft.
  6. Hard boil the eggs for around 8 minutes.
  7. While the eggs are boiling, put the broccoli into a baking dish, then lay the broken fish pieces on top, along with the prawns (if using). Keep the fish pieces quite chunky (natural flake size).
  8. Whisk together 100ml of the saved milk (see step 4 above), the soft cheese and the fromage frais. Add the chopped parsley and season with salt and pepper to taste.
  9. Pour this mixture over the fish and broccoli.
  10. Peel the eggs and add slices to the top of the fish and broccoli mixture.
  11. Cook the potatoes in a pan of boiling water until soft – approximately 15-20 minutes. Drain and mash the potatoes with the mustard and some of the remaining milk.
  12. TIP – The amount of milk you add to your mash will be based the texture – don’t make the mash too wet or sloppy – you want it moist and fluffy.
  13. Cut the leek into small slices and boil in a pan of water for 5 minutes.
  14. Strain the leeks, then add them to the mashed potato.
  15. TIP – You can chop the leek very finely, without cooking, and add to the mash if you want some more texture.
  16. Top the fish the pie with the mash and create texture on top by using a fork.
  17. TIP – cheese can be added to top of the pie for a tangy kick and to help brown (use minimal amount).
  18. Bake the pie for 25 minutes, or until the sauce is bubbling.
  19. Put under the grill for a few minutes to brown the top of the pie.
  20. Optional – Serve with boiled broccoli, peas or green beans.

Please let us know how you get on with this recipe!

If you have any ideas or alternatives, add them in the comments box below!

Also, tag us in your pictures on Instagram @MyHomeVitality or #MHV or #MHVLife

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