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
- 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)
The reference intake of an average adult is 8400kJ/2000kcal a day for a woman and 10,500kJ/2500kcal a day for a man.
- Preheat the oven to 200C or gas mark 6.
- 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.
- 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.
- Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
- Bake in the centre of the oven for 30 minutes until the top is golden brown. Serve with broccoli.
Alternatively, use any kind of white fish or salmon. Try peas or green beans instead of broccoli.
|Nutrient||Per 100g||Per 458g serving|
|(of which sugars)||1.7g||7.6g|
|(of which saturates)||0.5g||2.1g|
These figures apply to servings with haddock and 80g of broccoli per portion.
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.