Norfolk Fish Pie Cooking Recipe
Norfolk Fish Pie Cooking Recipes
celery heart, sliced
white fish fillet
milk and water
low fat plain yoghurt
whole meal flour
tomatoes, thinly sliced
pinch ground mace
ground black pepper
parsley sprigs (garnish)
Cook the vegetables until tender.
Meanwhile, simmer the fish, milk
and water for 10 minutes.
Strain and reserve the liquid.
Skin the fish and remove any bones.
Cut into large chunks.
Heat the oven to 200oC
(400oF), Gas 6.
Melt the margarine in a pan, stir
in the flour and cook over moderate heat for 1 minute.
Gradually stir in the reserved
stock, and cook until the sauce thickens.
Mix the mustard powder to a smooth
paste with a little cold water and stir into the sauce.
Season well with salt, pepper and
Drain the vegetables.
Mash the potatoes with the yoghurt
and stir the other vegetables into the sauce with the fish.
Turn mixture into a 1 liter baking
dish and cover with the tomatoes.
Spread the mashed potato over the
dish to cover the tomatoes completely.
Bake for 15 minutes, sprinkle on
the Bran Flakes and return to the oven for 5 minutes.
Garnish with parsley and serve very
Per Serving :
350 calories, 4 g fat, 10 g fiber.
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