Receta Rich Fish Pie
Raciónes: 4
Ingredientes
- 1Â 1/2 lb mashed potatoes
- 1 lb cod or possibly any hard white fish (skinned and boned)
- 1 lb smoked haddock or possibly smoked cod (skinned and boned)
- 1/2 pt whole lowfat milk
- 1/2 lb button mushrooms
- 2 sm onions or possibly half a Spanish onion, peeled and finely minced
- 2Â 1/2 ounce butter
- 1Â 1/2 ounce plain flour
- 1 dsh grated nutmeg
- Â Â salt
- Â Â pepper
Direcciones
- Pre-heat oven to 350Peel the potatoes, cut into chunks and boil for 10-15 min in plenty of salted water till soft sufficient to mash.
- Put boned and skinned fish into a saucepan.
- Pour in lowfat milk and poach gently for a couple min till it thickens.
- Don't cook fully.
- Scald mushrooms in boiling water to clean them, then cut into quarters.
- Take fish out of lowfat milk, leaving lowfat milk in the saucepan, and flake fish into chunks on a plate, set aside.
- White Sauce:Whisk flour and 1 1/2 ounce of the butter into the lowfat milk.
- Add in a dash of nutmeg, and season (be careful of the amount of salt, smoked fish is already heavily salted) and whisk over heat till it thickens into a glossy sauce.
- Mix mushrooms and flaked fish into sauce, then pour into a pie dish.
- Spread a layer of onion on top.
- Drain and mash potatoes with the remaining butter and season.
- Spoon the potatoes, covering the top of the onion and fish till all the potatoes are on top of the pie.
- Smooth the top gently with a fork.
- Bake for half an hour or possibly till pie top is a crispy brown, with the sauce bubbling underneath.
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Nutrition Facts
Amount Per Serving | %DV |
---|---|
Serving Size 475g | |
Recipe makes 4 servings | |
Calories 507 | |
Calories from Fat 163 | 32% |
Total Fat 18.46g | 23% |
Saturated Fat 10.86g | 43% |
Trans Fat 0.0g | |
Cholesterol 158mg | 53% |
Sodium 274mg | 11% |
Potassium 1507mg | 43% |
Total Carbs 36.11g | 10% |
Dietary Fiber 3.6g | 12% |
Sugars 5.58g | 4% |
Protein 47.78g | 76% |