With no butter or cheese, this easy low-fat fish pie is a great recipe if you are watching the calories.
Serves 4
INGREDIENTS
- 300g organic salmon fillets
- 300g skinless cod fillet
- (and perhaps a little smoked haddock too?)
- 450g/1lb new potatoes, thinly sliced
- 2 tbsp olive oil
- 200g/8oz broccoli in small florets
- 50g/2oz plain flour
- 600ml/1 pint skimmed milk
- 3 tbsp chopped fresh parsley
- finely grated zest of half a lemon
METHOD
- Preheat the oven to 190C/Gas 5/fan 170C and grease a 1.8 litre baking dish.
- Cut all the fish into large chunks, removing any bones.
- 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.
- Cover the broccoli in boiling water for 1 minute, drain into a sieve and run under the cold tap.
- 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.
- Tip the mixture into the dish, cover with potato slices and season with pepper. Bake for 30 minutes until golden.
The Fish Society was founded by Alistair Blair: “Fish landed and auctioned on Day 1 in Cornwall, The Hebrides, Aberdeen and Norfolk, and indeed in the big French port of Boulogne is processed and frozen by us on Day 2. We believe that unless you’re buying fresh fish at the port to eat today or tomorrow, frozen is ultimately superior – as long as the fish being frozen is of the highest quality.
“Quality is not just a matter of freshness. It’s also about cut and trim. Over nearly 25 years we have discerned exactly what our very discerning customers want and that is what we give them.
“And we are about service: ‘Go the extra mile’ and ‘Do as you would be done by’.
“Our fish and our overall service are intended to meet the highest standards. If you are not happy, we guarantee to resolve the situation quickly.”
Karen can usually be found glued to her computer or at the stables. Having edited several national magazines she co-founded Eclipse Magazine in 2008 after realising that many of her friends were nervous about going racing due to lack of information – what to wear, how to bet etc.
She absolutely loves her job (how many people can say that?!) and is truly grateful to all supporters of and contributors to Eclipse Magazine.
If you are reading this she would like to say THANK YOU! (And please spread the word about Eclipse…!!)
