Fish pie is a powerhouse of goodness for your thyroid, heart, brain, blood, liver and immune system. This recipe can be varied to suit your taste and pocket. This is a simple version, but you could add prawns or hard-boiled eggs, or mix the potato topping with spring onions.
Ingredients:
- 1 pound of cod fillets
- 1/2 a pint of milk
- 1/2 a sliced lemon
- 1 bay leaf
- 1 fresh thyme sprig
- 4 chestnut mushrooms
- 2 ounces of butter
- 1 ounce of plain flour
- 2 tablespoons chopped fresh parsley
- 1 pound of potatoes
- 2 sliced tomatos
- 1 ounce of grated cheddar
- 10-12 whole fresh peppercorns
Nutritional Facts:
Serves 4:
642 Calories
86g of protein
38g Carbs
20g Fat
8g Of Which Sat Fat
Method:
1) Put the fish skin side down in a shallow pan. Add the milk, lemon slices, bay leaf, thyme and peppercorns. Bring to the boil, then lower the heat and poach gently for about 5 minutes. Strain, keep the milk. Remove the fish skin and flake the flesh.
2) Melt half the butter, stir in the flour and cook gently for 1 minute. Add the milk and boil, whisking until smooth and creamy, stirring the parsely.
3) Heat the remaining butter, add the sliced mushrooms and saute until tender. Season and add to the flaked fish. Mix the sauce and fish together.
4) Preheat the oven to 200°C/400°F/Gas. Transfer the fish into an oven proof dish. Spread the mashed potato evenly over the fish. Sprinkle with grated cheese.
5) Bake for 20-25 minutes until the topping is lightly browned. Finish the browning under a hot grill.
absolutefitness.fitness.blog 