Norfolk Fish Pie Cooking Recipes

Ingredients :

225 g

225 g

1

500 g

700 g

425 ml

60 ml

25 g

25 g

10 ml

500 g

45 ml

carrots, sliced

leeks, sliced

celery heart, sliced

potatoes, sliced

white fish fillet

milk and water

low fat plain yoghurt

margarine

whole meal flour

mustard powder

tomatoes, thinly sliced

Bran Flakes

pinch ground mace

ground black pepper

salt

parsley sprigs (garnish)

1. Cook the vegetables until tender.

2. Meanwhile, simmer the fish, milk and water for 10 minutes.

3. Strain and reserve the liquid.

4. Skin the fish and remove any bones.

5. Cut into large chunks.

6. Heat the oven to 200^oC (400^oF), Gas 6.

7. Melt the margarine in a pan, stir in the flour and cook over moderate heat for 1 minute.

8. Gradually stir in the reserved stock, and cook until the sauce thickens.

9. Mix the mustard powder to a smooth paste with a little cold water and stir into the sauce.

10. Season well with salt, pepper and mace.

11. Drain the vegetables.

12. Mash the potatoes with the yoghurt and stir the other vegetables into the sauce with the fish.

13. Turn mixture into a 1 liter baking dish and cover with the tomatoes.

14. Spread the mashed potato over the dish to cover the tomatoes completely.

15. Bake for 15 minutes, sprinkle on the Bran Flakes and return to the oven for 5 minutes.

16. Garnish with parsley and serve very hot.

Serves 4

Per Serving : 350 calories, 4 g fat, 10 g fiber.

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