I love a good fish pie – in fact it is probably my favourite meal of all, especially when it has lots of prawns in it.
This fish pie combines cod, salmon and prawns in a creamy béchamel sauce made using yogurt. The yogurt complements the fish and is lower in fat than cream, making it a good alternative .
300g cod fillet or loin, skin removed and diced 570ml milk
300g salmon fillet, skin removed and diced 50g butter
200g tiger prawns 50g butter
1kg Maris Piper potatoes, mashed 50g plain flour
250g Rachel’s greek style natural yogurt
Salt and pepper
Serves: 4-6 Preparation time : 20 minutes Cooking time: 1 hour
1.Pre-heat the oven to 180°C/350°F/Gas Mark 5 and grease a suitable ovenproof dish.
2.Using the milk for the sauce, add to a shallow saucepan and poach the fish, cook both sides for approximately 2 minutes. Drain and reserve the milk.
3.Take another pan and melt the butter, add the flour to make a paste. Gradually add the reserved milk, constantly stirring to make a smooth sauce. Add the yogurt and seasoning.
4.Place the cooked fish into the serving dish together with the prawns. Pour over the white sauce.
5.Top the pie with the creamy mash potato.
6.Cook for 40-50 minutes until the top is golden brown.
Tip: Why not try adding a little more yogurt to the mash potato, it makes it creamy and tasty!
PER SERVING: 471kcal, Protein 33.2g, Carbs 36.8g, Fat 20.8g, Sat Fat 10.1g, Fibre 2.2g, Sugar 8.7g, Salt 0.2g
COST PER SERVING: £2.45