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Ingredient
Vickys Ocean (Fish) Pie, GF DF EF SF NF
Introduce
Ingredient
Food ration :
4 servingsCooking time :
1 hour
50 grams
gluten-free / plain flour
150 ml
full fat coconut milk
75 grams
frozen peas
1
bay leaf
Cooking instructions
* Step 1
Peel and quarter the potatos and bring to boil in a pan of lightly salted water for around 20 mins
* Step 2
Meanwhile melt the spread or butter in a pan and add the flour to it to make a roux
* Step 3
Add the milk stirring constantly to avoid the white sauce going lumpy, and bring to the boil to thicken. Add the peas to the sauce, season with onion powder, salt, pepper and a bay leaf and take off the heat
* Step 4
Drain the potatos, add around 50g butter, a good splash of milk around 150mls, season with salt and pepper then mash them. They need to be wet enough to pipe or spread. Add more butter etc according to own taste
* Step 5
Cut the fish into inch chunks and alternate in a single layer on the bottom of an ovenproof dish
* Step 6
Pour the peas and sauce over the fish, remember to remove the bay leaf
* Step 7
Spread the mashed potato on top, sometimes I add a sprinkle of nutritional yeast for a cheesy flavour but of course you could just use grated cheese
* Step 8
Bake at gas 8 / 220C for 25-30 minutes until the potato starts to crisp and the sauce starts to seep through the mash
* Step 9
You could also add some small prawns or shrimp, sweetcorn, onion to make the recipe go further, or use root mash for the topping for added flavour
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
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5. Prioritize Potassium
6. Eat More Plants
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8. Try the Mediterranean Diet
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