I have been really craving a yummy fish pie, but most are laden with cream, butter and the usual items that are not very low fat friendly. I really liked the sound of a Fisherman’s Pie recipe by the master seafood chef himself Rick Stein. So have adapted his recipe to make it as low fat as possible and I have to say the result was rather yummy.
Slimming Eats Recipe
Extra Easy –1 HEa + 3.5 syns per serving
500g of white fish (preferably unskinned)
900g of white floury potatoes
1 small onion, rougly chopped
1 bay leaf
⅓ cup of frozen peas
⅓ cup of frozen sweetcorn
500ml of semi skimmed milk (2 HEa’s)
2 hard boiled eggs, chopped up
4 level teaspoons of flour (4 syns)
3 level tablespoons of extra light low fat spread (6 syns)
3 tablespoons of fresh chopped parsley
salt and white pepper to season
42g of reduced fat cheddar (HEa)
Stud some of the pieces of onion with the cloves. Add the onion, bay leaf, and 450ml of the milk (saving approx 50ml for mashing the potatoes) and fish to a saucepan. Slowly bring to the boil, reduce heat and simmer for about 5-8 minutes.
Gently lift the fish out of the saucepan into a bowl. Then strain the remaining liquid into a jug and set aside (this is the basis to your sauce for the fisherman’s pie). Discard the onions, cloves and bay leaf.
Flake the pieces of fish, discarding any bones/skin.
Scatter the fish in a oven proof dish and add the frozen peas and sweetcorn and sliced up hard boiled eggs.
Add the low fat spread to a saucepan and once melted add the flour and stir until paste like. Remove from the heat and gradually stir in the reserved liquid from the jug. Return to the heat and slowly bring to a boil, stirring continuously. Lower the heat right down and allow to simmer for approx 8-10 mins, the sauce will thicken as the flour cooks out.
Remove from the heat and stir in your fresh chopped parsley.
Pour over the fish, season with salt and white pepper. Once cooled, refrigerate for approx 1 hour.
In the meantime, boil your potatoes until nice and tender and fork pierces them easily. Drain the water, add the reserved 50ml of milk and egg and mash till smooth. Season with salt and black pepper
Preheat oven to 200c or 400f.
Add your mash to the top of your fish and smooth other roughly with a fork, scatter with the 42g of reduced fat cheddar and bake in the oven for approx 35 mins.
Serve with some freshly steamed veg.
Amanda Pearce says
I've got some of that "cook from frozen" fish in the freezer - if I were to use it for this recipe, should I cook them first as per the directions on the pack and let them cool before starting this recipe with them?
I think I would prob just add them to the mixture, however you might need to use some fish stock in the recipe, as the flavour comes from cooking the fish from fresh with skin.
When you say low fat spread, do you mean margarine? Or philadelphia?
Denise Byers says
Can this be frozen?