Ingrédients pour Healthy Two Potato Fish Pie
- 2 lbs white potatoes
- 1 lb sweet potatoes
- 1 oz butter
- 4 oz lardons
- 4 spring onions
- 7 oz can sweetcorn
- 1 pint 1% low-fat milk
- 1 lb cod fish fillets
- 4 oz cooked prawns
- 1 oz plain flour
- salt and pepper, to taste
- 1 pinch cayenne pepper (optional)
- frozen peas or salad, to serve
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Comment préparer Healthy Two Potato Fish Pie
- Preheat the oven to 190 degrees c, gas mark 5
- Place the potatoes in a large pan of cold water, bring to the boil then add the sweet potatoes
- Simmer for 15 20 minutes until both are tender
- Place the bacon in a wide heavy based pan and cook gently until starting to release its fat, increase the heat and fry for 5 minutes until crisp
- Stir in the salad onions and sweetcorn, cook for a further minute then transfer to a pie dish about 25cm square and 5 cm deep
- Pour the milk into the bacon pan and add the cod and prawns
- Bring to the boil and poach gently for 5 6 minutes until the fish starts to turn opaque
- Transfer the cod and prawns to a plate and strain the milk into a jug
- In a medium heavy based pan, melt 50g of the butter and stir in the flour using a wooden spoon until it is a thick paste, remove from heat and add a little of the warm milk stiring until smooth, repeat this process until all the milk is used
- Return the pan to the heat and stir constantly until it comes to the boil
- Simmer for 2 minutes then add the cod and prawns, discarding any liquis left on the plate
- Season, pour into the pie dish and stir through
- Drain potatoes then mash with the remainder of the butter and season
- Pile the mash over the filling, spreading to the edges with a fork
- Place in the oven and cook for 30 minutes or until piping hot and the top is browning, then serve with peas or salad
- When ready to cook, place in a preheated oven at 180 degrees c, gas mark 4 for about 45 minutes
Nutrition Information (Approximate per serving)
Sodium
47 g
Sugar
62g
Fat
54g
Carbs
28g
