As the weather turns Autumnal try this warming comforting heart healthy fish pie!
400gm fish (cod, salmon, trout, etc. best mixed)
1000gm potatoes or sweet potato
200gm frozen peas
160gm mature cheddar grated
Milk, salt, pepper & a bit of vegetable oil
- Place fish pieces with the skin side down into an oven proof dish. Season with salt and pepper. Cover fish with a little dairy/nut milk so it’s about half covered. Cook in oven at 180C
- Boil potatoes – peeled if you must but healthier unpeeled
- Lightly cook the peas; don’t boil them as they will go mushy
- Take the fish out of the oven and drain off the milk. Keep the drained off milk and separate the fish with a fork
- Add some of the milk you drained off the fish earlier – careful – don’t use all of it. Start off with a small amount.
- Mash the potatoes using butter, salt, pepper and a little drained milk
- Fold the peas through the fish
- Now fork the mash on top of the fish and spread it evenly.
- Distribute the grated cheese over the potato
- Cook at 220C for 20 mins
From my Nutrition notes:
Fatty fish such as salmon and trout contains Omega 3 that helps to reduce blood clots, improve blood vessel elasticity, lower blood pressure, boost good cholesterol and lower blood fats. Fish can help to balance blood sugar, relieve inflammatory condition symptoms and reduce the risk of dementia if eaten twice per week. Replacing potatoes with sweet potato makes this dish comforting while reducing the glycaemic index. Keeping the skin on maintains fibre and mineral content. Potatoes should be avoided by those with Solanacea/Nightshade issues ie arthritic conditions. Peas contain fibre, vitamin c and folic acid; although not in high amounts the dish can be served with green veges.
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