Family Fish Pie

Fish_pie_This fish pie is a great way to get fish into your diet and experts recommend that we eat 2 portions of fish a week.
White not try swapping cod for salmon to increase intake of valuable omega-3 oils. All people with diabetes should be taking 2 portions of oily fish weekly.

Ingredients – Serves 4 Adults

  • 675g / 1½lb of filleted cod
  • 1 medium onion, finely chopped
  • Juice of ½ a lemon
  • 150ml / ¼ pint of water
  • 275ml / ½ pint of semi-skimmed milkfishpie_table
  • 25g / 1 oz. of margarine
  • 1 dessertspoon of plain flour
  • 8 medium potatoes, cooked and mashed
  • Salt and pepper to taste

Method

  • Remove the skin from the fish and cut into 4 pieces
  • Place in a saucepan with onion and lemon juice
  • Add the water and milk
  • Cover and cook gently for 10 minutes
  • Drain the fish, saving the stock
  • Melt the margarine in a saucepan. Add the flour and cook for 2 minutes until it forms a soft ball
  • Remove from heat and add the fish stock gradually
  • Bring to the boil, reduce heat and cook for another 2 minutes
  • Grease a pie dish and add a little sauce
  • Place fish in the dish and cover with remaining sauce
  • Spoon the mashed potatoes around the edge
  • Brown under the grill or in the oven 

Serving Suggestions
Serve with carrots and green beans

Source: safefood www.safefood.eu