As a healthy dinner option, fish comes out tops. It’s low fat, low in calories and contains a nice high dose of brain-boosting Omega 3. Personally, I’m fond of a regular Bass supper or a tempting teriyaki treat, but we all know how difficult it can be to get the little smurfs in your house to sample something that doesn’t come in nugget form.
Here’s a tempting fish pie loaded with nutrients and minerals that’s guaranteed to be scoffed instantly:
Easy fish casserole
Serves 4 – 6
Ingredients
- 900g mashed potato
- 25g butter
- One small onion, peeled and finely chopped
- Three ripe tomatoes, skinned, de-seeded and roughly chopped
- Two tbsp of flour (rice/almond/wheat)
- 250g cod fillet, skinned and cut into cubes (approx 3cm)
- 250g salmon fillet, skinned and cut into cubes (approx 3 cm)
- One tbsp fresh chopped parsley
- One bay leaf
- 200ml milk (hemp/rice/oat/dairy)
- Salt and pepper
- 75g Cheddar cheese, grated
- One egg lightly beaten
For decoration
- Some carrot for hair (use a spiraliser to make long thin strips)
- Some salad cress for hair
- One red pepper to make the lips
- Baby sweetcorn for nose
- Some spring onion, mini cucumber and peas for eyes
- Some blanched French beans for the moustache
- Some blanched cauliflower for ears
- Some cherry tomatoes for cheeks
- Some basil for bow-tie
Directions
1. Melt butter in a saucepan, add the onion and sauté for five mins. Add the chopped tomato and cook for two mins.
2. Add the flour, and stir for about 30 seconds.
3. Add the fish to the onion and tomato together with the parsley and bay leaf. Pour over the milk and season to taste. Simmer for about four mins until the fish is cooked through. Remove the bay leaf and stir in the cheese until melted.
4. Divide the fish between the ramekin dishes (makes four to six portions according to the size of the dish) and top with the mashed potato.
5. Brush beaten egg over the surface of the mashed potato.
6. Cook in an oven pre-heated to 180C for 15 mins and finish off for a few mins under a pre-heated grill until golden.
7. Decorate the pies with silly faces – the kids will enjoy this little foodie art project using the veggies above, for decoration.
Image and recipe adapted from BBC Good Food and Good to Know.
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