This fish pie is a great way to get fish into your diet and experts recommend that we eat 2 portions of fish a week.
Why not try swapping cod for salmon to increase intake of valuable omega-3 oils. All people with diabetes should be taking 2 portions of oily fish weekly.
Ingredients – Serves 4 Adults
- 675g / 1½lb of filleted cod
- 1 medium onion, finely chopped
- Juice of ½ a lemon
- 150ml / ¼ pint of water
- 275ml / ½ pint of semi-skimmed milk
- 25g / 1 oz. of margarine
- 1 dessertspoon of plain flour
- 8 medium potatoes, cooked and mashed
- Salt and pepper to taste
Method
- Remove the skin from the fish and cut into 4 pieces
- Place in a saucepan with onion and lemon juice
- Add the water and milk
- Cover and cook gently for 10 minutes
- Drain the fish, saving the stock
- Melt the margarine in a saucepan. Add the flour and cook for 2 minutes until it forms a soft ball
- Remove from heat and add the fish stock gradually
- Bring to the boil, reduce heat and cook for another 2 minutes
- Grease a pie dish and add a little sauce
- Place fish in the dish and cover with remaining sauce
- Spoon the mashed potatoes around the edge
- Brown under the grill or in the oven
Serving Suggestions
Serve with carrots and green beans
Source: safefood www.safefood.eu