Fish Pie

Cuisine: British
Effort: High
Treat: More than 600 calories

Serves: 6, Calories: 671, Time: 2 hrs 30 mins

Ingredients

Filling:

  • 500g Cod fillets.  490
  • 800g frozen broccoli and cauli florets.  248

Cheese Sauce:

  • 75g butter.  563
  • 75g plain flour.  256
  • 1000ml semi-skimmed milk.  490
  • Pinch pepper
  • 2 tsp Dijon mustard.  10
  • 200g Cheddar cheese, grated.  831

Mash Topping:

  • 1.25kg potatoes, peeled, chunked.  1013
  • 50g butter.  375
  • 100ml milk.  50
  • Salt and pepper

Method

  1. Preheat oven to 160°C Fan/Gas Mark 4.
  2. On large tray; Bake cod in foil pouches for 17 mins. Remove. Flake. Set aside.
  3. Meanwhile, in large saucepan; Cover potatoes with boiled water. Simmer for 20 mins until tender, drain. Mash with butter, milk, salt and pepper.
  4. In large mixing bowl; Steam broccoli and cauli in 50ml water, in microwave for 5 mins. Drain. Cut smaller if desired.
  5. In medium saucepan; Melt butter over medium-low heat.
  6. Stir in flour. Add milk gradually, stirring continuously. Bubble. Season. Remove from heat.
  7. Melt in cheese and mustard. Stir continuously. Should be a smooth, thickened sauce.
  8. Mix sauce into large bowl with veg and cod.
  9. Turn oven to 180°C Fan/Gas Mark 6.
  10. In individual serving dishes; divvy up cod mix. (Or use x2 11x8" Pyrex dishes).
  11. Pipe/spoon on mash. Bake for 30 mins until sauce bubbles. (40 mins from chilled).

Calories = 4026

  • 4026 / 6 = 671

Tip: Swap broccoli and cauliflower for 3 leeks and 200g peas.

Tip: Use Lurpak in mash, save 117 cals overall.

Alternatively: Top with Cheese and Chives Mashed Potato instead of standard mashed potato.


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