Eat well

Fish pie

Fish pie Credit:Shot by NHS Choices/ Annabel King

You can use any kind of white fish, such as cod or haddock, and even add an oily fish like salmon, to make this tasty fish pie.

Salmon is a good source of omega 3 fatty acids. Aim for at least 2 portions of 140g of fish a week, including a portion of oily fish.

  • Serves: 4
  • Time: 60 minutes

Ingredients

  • 700g potatoes, peeled and diced
  • 4 fillets of haddock (or any kind of white fish or salmon)
  • 425ml 1% fat milk
  • 25g low-fat spread
  • 25g flour
  • 25g reduced-fat strong hard cheese
  • 320g broccoli (to serve)
Fish pie nutrition label Credit:Model supplied

The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.

Method

  1. Preheat the oven to 200C or gas mark 6.
  2. Start by preparing the potatoes. Boil them for about 10 to 15 minutes until they’re soft, then drain them and mash with a little milk.
  3. To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken.
  4. Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
  5. Bake in the centre of the oven for 30 minutes until the top is golden brown. Serve with broccoli.

Other options

Alternatively, use any kind of white fish or salmon. Try peas or green beans instead of broccoli.

Nutrition information

NutrientPer 100gPer 458g serving
Energy338kJ/80kcal1546kJ/366kcal
Protein8.4g38.4g
Carbohydrate9g41.2g
(of which sugars)1.7g7.6g
Fat1.4g6.2g
(of which saturates)0.5g2.1g
Fibre1g4.6g
Sodium0.06g0.25g
Salt0.1g0.6g

These figures apply to servings with haddock and 80g of broccoli per portion.

Allergy advice

This recipe contains fish, milk and wheat (gluten).

Food safety tips

Make sure the pie’s steaming hot all the way through before serving it up.

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