This best ever fish pie recipe is all about ingredients that support a variety of menopause symptoms, from inflammation & bloating to bone and bowel health. This recipe is full of omega 3, added fibre and it is easy to digest.
I’m sharing my favourite Fish Pie recipe. It’s super versatile, easy to adapt for non-dairy plus a great family favourite and crowd pleaser! Perfect for making ahead and freezing for a healthy meal when you get home late.
Recipe
Ingredients for 4
Pie filling
750g fish- any a mix of 3 or 4 different fish is extra tasty. Salmon is great for an Omega 3 boost.
100g bacon/pancetta/chorizo chopped (optional but adding them gives amazing flavour!)
200g (or a bit more) vegetables, fresh or frozen, I like a mix of peas, carrots, sweetcorn. Salad onions are great too. Sliced tomatoes are great to decorate the potato topping and add another vegetable!
550ml milk (a pint)
50g butter
50g plain flour
Pie topping
500g mash potato. For more fibre use sweet potato. 50:50 white sweet potato is also great.
OR
Add a pastry top, puff or shortcrust work just great
OR you could make a gratin from bread crumbs, lemon zest and parsley.
Method
Fry bacon/pancetta/chorizo until its crispy.
Remove from pan and put in the pie dish.
Use the SAME PAN with the left-over fat to poach all the fish in all the milk
As soon as fish is opaque all the way through lift out and put in the pie dish.
Pour the poaching milk mix into a jug.
Whilst the fish is poaching boil the vegetables until they are soft, drain and put in the pie dish.
If you are having a potato topping make the mash whilst the fish poaches.
Now make a roux sauce by melting the butter in a saucepan.
Now add the flour and use a whisk to make a smooth mixture.
Keep stirring for a couple of minutes to cookout the flour.
Now add the poaching milk a little at a time, keep stirring to mix it all smoothly.
Pour over the pie contents.
Add your pie topping.
Pop into the oven at 190C for about 30 minutes, until the sauce starts to bubble at the sides of the dish.
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