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Tuesday, January 15, 2013
THIS weeks recipe is a delicious fish pie you can make on the cheap that’s a tasty family favourite.
500g floury potatoes cut into chunks
1 medium swede (weighing about 600g/1lb 5oz), cut into chunks
200g tub low-fat soft cheese with garlic and herbs
150ml vegetable stock
4 teaspoon cornflour, blended with 2 tablespoon cold water
320g skinless, boneless cod or fish pie mix, cut into large chunks (Fish pie mix is available from supermarkets)
100g cooked peeled prawns
1 teaspoon chopped fresh parsley
1. Cook the potatoes and swede in boiling water until tender (about 20 minutes).
2. Preheat the oven to 190C/gas 5/fan 170C.While the potatoes and swede cook, put the soft cheese and stock into a large saucepan and heat gently, stirring with a wooden spoon, until blended and smooth. Now add the blended cornflour and cook until thick.
3. Stir the fish into the sauce with the prawns and parsley. Season with some pepper.
4. Tip the mixture into a 1.5 litre/2¾ pint baking dish. Drain the potatoes and swede, mash them well and season with black pepper. Spoon the mash over the fish to cover it completely. Bake for 25-30 minutes until piping hot, then transfer to a hot grill for a few minutes to brown the top. Serve with frozen peas or sweetcorn.
Nutrition per serving 359 kcalories, protein 45g, carbohydrate 36g, fat 5 g, saturated fat 0g, fibre 5g, salt 1.34 g
Making it budget
For an economical version, add frozen peas and sliced mushrooms to the sauce instead of the prawns.
Making it special
Make a really special version by using salmon instead of cod and frozen seafood cocktail instead of the prawns.