Easy low-fat fish pie Fish code 100405
Serves 4
With no butter or cheese, this is a great recipe if you are watching the calories.
2 organic salmon fillets
250g/9oz skinless codfillet
450g/1lb new potatoes,thinly sliced
2 tbsp olive oil
200g/8oz broccoli insmall florets
50g/2oz plain flour
600ml/1 pint skimmedmilk
3 tbsp chopped freshparsley
finely grated zest of halfa lemon
1 Preheat the oven to 190C/Gas 5/fan 170C and grease a 1.8 litre baking dish.
2 Cut all the fish into large chunks.
3 Cook the potato slices in a pan of boiling water for 3 minutes. Drain, return to pan and drizzle over 1 tbsp oil to stop the slices sticking.
4 Cover the broccoli in boiling water for 1 minute, drain into a sieve and run under the cold tap.
5 Put the flour in a non-stick saucepan with the milk and 1 tbsp oil. Bring to the boil over a low heat, stirring constantly with a wooden spoon, then cook for a minute
or two. Take off the heat and stir in the broccoli, fish, parsley and lemon zest and season with salt and pepper.
6 Tip the mixture into the dish, cover with potato slices and season with pepper. Bake for 30 minutes until golden.
|
© 2008 by The Fish Society
We have hundreds of fish recipes. If you can't find what you're looking for here, please call us on 01428 687768