Ingredients
1 tbsp butter
1 red onion, diced
30g celery, chopped
70g red pepper, chopped
70g frozen peas
Handful chopped parsley
1 tbsp tarragon
250ml milk
2 tbsp flour
250g salmon/sea trout (bones removed)250g cod/plaice (bones removed)
Pepper to taste
Mashed Potatoes
1 lb potatoes (peeled)
50g butter
Pepper to taste
1 tbsp chopped chives
Milk (if needed)
Method
Cook the potatoes until tender. Add in the butter, chives and seasoning. If a little dry, add some milk. Leave to one side.
Preheat the oven to 180°C/350F/Gas Mark 4.
Heat the oil over high heat in a pan and add in the onion, celery, pepper and peas.
Add in the flour and stir to allow the flour to cook a little.
Add in the milk and bring to the boil.
Add in the fish, parsley and tarragon and simmer for a few minutes.
Season with pepper to taste.
Transfer to lined or greased (helps to prevent sticking) ramekins.
Top the fish with mashed potatoes and cook in the oven for 20 minutes.
Can be served as is or with a side of runner beans.
(Fish pies can be frozen and heated up as needed)
Nutritional Information
Per portion:
260kcal
12g Fat
5g of which saturates
24g Carbohydrates
4g of which sugars
16g Protein
0.3g Salt
Source of Omega-3 & Vitamin D
High in Vitamin C
