THE ULTIMATE MAKEOVER FISH PIE
500ml semi-skimmed milk
3 tbsp cornflour
100g cooked prawns in their shells
several thyme sprigs, preferably lemon thyme
2 bay leaves
1 garlic clove , thinly sliced
750g new potatoes , such as Charlotte (no need to peel)
1 medium leek , thinly sliced (175g prepared weight)
400g skinned haddock fillet
350g skinned salmon fillet
175g skinned smoked haddock fillet
125g tub low-fat soft cheese with garlic & herbs
2 tbsp finely chopped parsley
2 tbsp olive oil
2 tbsp snipped chives Prep 30 mins Cook 50 mins Heart healthy
- 1. Mix 3 tbsp of the milk into the cornflour and set aside. Pour the rest of the milk into a saucepan. Shell the prawns, reserve the meat, then drop the shells and heads (wash them first if necessary) into the milk along with the thyme sprigs, bay leaves, garlic and a grind of pepper. Bring to a boil, then remove from the heat and leave to infuse for 20 mins.
- 2. Meanwhile, put the potatoes into a large pan of water, bring to the boil and simmer for 20 mins until tender. Drain. Steam the sliced leek for 3 mins, then remove from the heat and set aside.
- 3. Strain the infused milk through a sieve into a large shallow sauté pan. Lay all the fish fillets (not the prawns) in the milk. Bring to a boil, then lower the heat and simmer gently for 3 mins. Remove from the heat and leave, covered, for 5 mins. Use a slotted spoon to transfer all the fish to a dish and leave to cool slightly. Heat oven to 200C/180C fan/gas 6.
- 4. Stir the slackened cornflour, then stir it into the hot milk in the sauté pan. Return the pan to the heat and stir until thickened. Briefly stir in the soft cheese, remove from the heat, then add the parsley and season with black pepper. Stir in any liquid that has drained from the fish. Break the fish into big pieces as you lay them in a 2-litre ovenproof dish so that the different varieties are evenly distributed. Scatter over the prawns and leek, then season with pepper. Pour the sauce over and give a few gentle stirs to evenly distribute the sauce and combine everything without breaking up the fish.
- 5. Using a large fork, crush the potatoes by breaking them up (not mashing them) into chunky pieces. Mix in the oil, chives and a grind of black pepper. Spoon the potato crush over the fish. Sit the dish on a baking sheet and bake for 25-30 mins, or until the sauce is bubbling and the potatoes golden. Alternatively, make the dish completely, refrigerate it for several hrs or overnight, then bake at the same temperature as above for 45 mins.
PER SERVING 413 kcalories, protein 42g, carbohydrate 30g, fat 15 g, saturated fat 4g, fibre 2g, sugar 7g, salt 1.42 g
Sicilian-Style Fish Stew
Ingredients
- Olive Oil
- 1 x Onion, Halved and finely sliced
- 2 x Celery Stalks, Sliced
- 3x Garlic Clives, sliced
- 1 anchovey, rinsed (optional)
- a pinch of chilli flakes
- 2 x plum tomatoes, diced
- 125ml of white wine
- 400ml vegtable stock
- 50g of couscous
- 250g white fish fillet, from a sustainable source
- Half a lemon, zested
- a handful of chopped parsley.
Serves 2 Preparation and cooking times Ready in 30 minutes and low fat
Method
- Heat 1 tbsp of live oil in a wide, shallo pan. Add the onion, celery, garlic anchove (if using) and chilli flakes. Season and cook for 10 minutes. Add the tomatoes and cook for another coule of minutes. Pour in the wine and stock and bring to a boil. Cook for 21 minutes then add the couscous. Turn down to a simmer and add the fish. Cover with a lid and cook until the fish is done, about 5-7minutes.
- Divide between 2 dishes, breaking the fish into large pieces. Sprinkle over the lemon zest and parsely to finish.
Per serving
246Kcal, protein 26.7g, carbohydrate 25.8g, fat 2.5g, saturated fat 0.03g, fibre 2.8g, salt 2.32g
