High proteinHigh carb

Simple Fish Pie

Mash on top of a proper sauce, not fish in cream.

55 min Serves 3 Stove, Saucepan, Oven

Per serving

458

kcal

30.2 g

protein

44.2 g

carbs

18.3 g

fat

6.6 g protein per 100 kcal · 4.6 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 3 servings.

  • White fish fillet300 g
  • Potato400 g
  • Semi-skimmed milk300 g
  • Butter40 g
  • Plain flour30 g
  • Frozen peas100 g
  • Cheddar cheese(optional)40 g

Method

  1. 1Boil and mash the potatoes with some of the butter.
  2. 2Make a white sauce with the rest of the butter, the flour and the milk.
  3. 3Fold the cubed fish and peas through raw, top with mash, bake at 200°C for 30 minutes.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

How to tell fish and prawns are cookedShow

Fish cooks fast and goes dry just as fast, so look rather than time.

  1. Raw fish is shiny and see-through. Cooked fish turns opaque (solid white or pale pink) all the way through.
  2. Press the thickest part gently with a fork: cooked fish separates into flakes easily.
  3. Raw prawns are grey; cooked they are pink all over and curl into a loose C. A tight O means overcooked and rubbery.

Ready when: Opaque right to the centre and flaking at a gentle push.

Frozen vegetables need cookingShow

Frozen vegetables and sweetcorn are usually blanched, not fully cooked. After a listeria outbreak linked to frozen sweetcorn, food agencies advise cooking them unless the pack says 'ready to eat'.

  1. Add them straight from frozen — no need to thaw.
  2. Cook until they are piping hot all the way through, even if they are going into a salad (let them cool after).
Raw meat and fish: keep them away from everything elseShow

Bacteria on raw meat do no harm once it is cooked — the danger is them getting onto food that will NOT be cooked, like salad or bread.

  1. Prepare vegetables and anything eaten raw FIRST, then the raw meat or fish last.
  2. Use a separate board for raw meat if you can. If you only have one, wash it and the knife in hot soapy water straight after the meat.
  3. Wash your hands after touching raw meat, before touching anything else — including the tap and the fridge handle.
MashingShow

Mash while the food is hot and well drained — cold or watery food turns gluey.

  1. Drain well and let it steam in the colander for a minute to dry off.
  2. Put it back in the warm pan and press down repeatedly with a masher or fork until smooth.
  3. Add butter or milk a little at a time and season to taste.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.