Fisherman's Pie
Ingredients
- 1 lb fish and shellfish mixture of whitefish, smoked fish, prawns and mussels
- 1 1/2 lbs potatoes peeled
- 1 oz low fat spread
- 4 tbsps hot skimmed milk
- Sea salt and freshly ground black pepper
sauce
- 1 oz low fat spread
- 1 oz flour
- Skimmed milk
- 3 tbsps chopped parsley
- Dash Tabasco
- Sea salt and freshly ground black pepper
- Glaze
- 1 egg beaten with a pinch of sea salt
Instructions
- Skin the fish and remove any bones. Cut into chunks, place in a large bowl and cover with pierced cling film. Cook on HIGH for 4 minutes.
- Add the mussels to the bowl and cook for a further 2 minutes on HIGH. Leave to stand, covered, while preparing the potatoes.
- Place the potatoes in a bowl with 4 tbsps water, cover and cook on HIGH for 10 - 12 minutes or until tender.
- Drain well and mash with the low fat spread and hot skimmed milk until smooth. Season with salt and pepper.
- Melt the low fat spread for the sauce in a glass measure for 30 seconds on HIGH. Stir in the flour and measure the juices from the fish. Make up to 280 ml (1/2 pint) with cold skimmed milk. Stir the skimmed milk and fish juices into the flour and low fat spread and whisk well.
- Cook on HIGH for 6 minutes, whisking several times during cooking to prevent lumps forming. Stir in the parsley and add salt and pepper and a dash of Tabasco.
- Arrange the fish and mussels in a casserole dish and add the prawns. Pour the sauce over the fish and smooth level.
- Spoon or pipe the mashed potato on top in a lattice pattern. Glaze the potato with the beaten egg and cook on HIGH for 12-15 minutes, or until heated through. Brown under a preheated grill before serving.
Calories: 403 kcal
Carbohydrates: 36 g
Protein: 29 g
Fat: 16g
Saturated Fat: 6 g
Trans Fat: 1 g
Cholesterol: 106 mg
Sodium: 94 mg
Potassium: 1131 mg
Fiber: 4 g
Sugar: 2 g
Vitamin A: 348 IU
Vitamin C: 38 mg
Calcium: 62 mg
Iron: 3 mg