FISH PIE
PREP TIME: 30 MINS
COOK TIME: 40 MINS
SERVES 6 (AS A MAIN)
400ml skim milk
1 bay leaf
1 clove garlic, finely chopped
1 brown onion, thinly sliced
300g skinless and boneless
fish fillets
1kg sebago (brushed) potatoes,
chopped
3 parsnips, chopped
2 x 60g eggs
420g can no-added-salt corn
kernels, drained
125g frozen peas
2 Tbsp chopped mixed herbs
(lemon thyme, coriander
and chives work well)
Zest of 1 lemon
150g peeled and cooked
small prawns
4 Tbsp light sour cream
Pinch each white pepper
and ground nutmeg
1 tsp wholegrain mustard
or gluten-free wholegrain
mustard
25g light margarine
50g reduced-fat grated cheese
200g carrots, sliced, steamed,
to serve
200g broccoli, cut into
florets, steamed, to serve
1 Preheat oven to 190°C (fan-
forced). Put milk in a medium
saucepan with bay leaf, garlic and
onion. Add fish (the milk should
just cover the fish. If it doesn’t,
add a little more milk to pan)
and cook in barely simmering
liquid for 15 minutes, or until fish
is just cooked (it should be firm
to the touch and flake
easily). Using a slotted
spoon, transfer fish to
a plate with onion.
Strain milk into a jug
and reserve for mash.
2 Meanwhile, put
potato and parsnip
in a medium saucepan.
Cover with cold water and
a lid, and bring to boil. Reduce
heat to medium and simmer,
partially covered, for 10 minutes,
or until potato and parsnip are
soft (not falling apart).
3 Put eggs in a small pan
of simmering water and cook
for 5 minutes. Transfer to a bowlof cold water, leave to cool,
and then peel and chop.
4 Flake fish fillets into bite-
sized chunks (checking for
bones, just in case, as you do)
and place in a casserole dish, then
add onion, corn and peas. Add
herbs, lemon zest, prawns,
hard-boiled eggs and sour cream.
Season and mix well.
5 Drain parsnip and
potato in a colander
and return to the
saucepan. Add
nutmeg, white
pepper, mustard and
margarine. Mash until
well combined. Cover
fish filling with mashed
potato and, using a fork, create
a wavy pattern, if you like.
Sprinkle over grated cheese.
6 Bake fish pie in oven for
20 minutes or until cheese
melts and top is golden brown.
Serve with steamed carrot
and broccoli florets. ■Everyone loves a pie and this tasty main
made with fish fillets couldn’t be easier
Health^ Ti
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This^ meal^ will^ tick^
off^ four^ of^ your^ five^
vegetable^ serves^
for^ the^ day!FAVOURITE
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RECIPES^ &PHOTOGRAPHY^IMMEDIATEMEDIAADDITIONAL^ INFORMATION^ALISON^ROBERTS,^SHANNON^LAVERY(DIETITIAN)^ ADDITIONAL^ PHOTOGRAPHY^GETTYIMAGES