Why not try this winter warming dish for a change. It’s quick, easy to make and can be frozen for a later date. Fish is a good source of protein and is low in fat. Furthermore white fish is also a good source niacin (B3), which is needed to promote healthy cells and to help eliminate toxins from the body and pyridoxine (B6), which keeps the skin, nervous system and red blood cells healthy. White fish is also rich in several essential minerals such as iron, phosphorous, selenium and iodine. To further increase our fibre intake and to add a crispy topping why not keep the potato skins and grate them on top of pie. This will ensure we have a healthy fully functioning digestive system.
- 400g Skinless white fish fillets
- 400g skinless smoked haddock fillet
- 600ml semi-skimmed or skimmed milk
- 1 small onion quartered
- 4 cloves
- 2 bay leaves
- 4 eggs
- Small bunch parsley, chopped
- 100g margarine/low fat spread
- 50g plain flour
- Pinch freshly grated nutmeg
- 1kg floury potato, peeled and cut into even-sized chunks
- Grated potato skins
1. Poach the fish. Put the fish in the frying pan and pour over 500ml of the milk. Stud each onion quarter with a clove, then add to the milk, with the bay leaves. Bring the milk just to the boil. Reduce the heat and simmer for 8 mins.
2. Lift the fish onto a plate and strain the milk into a jug to cool. Flake the fish into large pieces in the baking dish.
3. Hard-boil the eggs. Peel, slice into quarters and arrange on top of the fish, then scatter over the chopped parsley.
4. Melt half the margarine in a pan, stir in the flour and cook for 1 min over moderate heat. Take off the heat, pour in a little of the cold poaching milk, then stir until blended. Continue to add the milk gradually, mixing well until you have a smooth sauce. Return to the heat, bring to the boil and cook for 5 mins, stirring continually, until it coats the back of a spoon. Remove from the heat, season with salt, pepper and nutmeg, then pour over the fish.
5. Boil the potatoes for 20 mins. Drain, season and mash with the remaining butter and milk. Use to top the pie, starting at the edge of the dish and working your way in – push the mash right to the edges to seal. Fluff the top with a fork, sprinkle with grated potato skins, then bake for 30 mins. Make up to a day ahead, chill, then bake for 40 mins.
6. Assemble and bake. Heat oven to 200C/fan 180C/gas 6.