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Fish pie
Flaky white fish in a creamy sauce under a soft mash topping - naturally easy to eat and comforting. It takes a little longer but freezes beautifully.
Photo coming soon
Serves: 4Time: 50 min Freezes well
Soft & moistFreezer-friendlyProtein-containing
Ingredients
4 servings
- 700 g potatoes (peeled and chopped)
- 400 g white fish fillets (skinless, or a mix with salmon)
- 500 ml milk
- 40 g butter
- 40 g plain flour
- 100 g frozen peas
- salt and black pepper (to taste)
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Method
- 1Boil the potatoes for 15 minutes until tender, then drain and mash with a splash of the milk and a little butter.
- 2Meanwhile, poach the fish gently in the rest of the milk for about 5 minutes, then lift out and flake, keeping the milk.
- 3Melt the butter in a pan, stir in the flour and cook for a minute, then gradually whisk in the warm milk to make a smooth sauce.
- 4Fold the flaked fish and peas into the sauce, season, and spread into an ovenproof dish.
- 5Top with the mash, rough it up with a fork, and bake at 200C (fan 180C) for 20 minutes until golden.
Freezing: assemble but do not bake, then freeze for up to 3 months. Defrost fully and bake until piping hot.
A handful of grated cheese over the mash is a nice addition before baking.
Thyroid-aware, not thyroid-curing. These recipes are general ideas, not a treatment or a diet plan, and nothing here constitutes medical or dietary advice. If you have specific dietary needs, speak to your clinician or a registered dietitian.