Sweet pea fish pie
Topped with lovely pea mash
Sweet pea fish pie
Topped with lovely pea mash
Nutrition per serving
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Calories 366 18%
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Fat 12.9g 18%
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Saturates 5.5g 28%
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Sugars 8.8g 10%
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Salt 1.3g 22%
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Protein 25.2g 50%
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Carbs 39.9g 15%
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Fibre 4.2g -
Of an adult's reference intake
Ingredients
- 1 kg potatoes
- 400 g frozen peas
- 1 lemon
- 40 g unsalted butter
- 2 carrots
- 2 onions
- olive oil
- 500 ml semi-skimmed milk
- 2 x 150 g frozen salmon fillets
- 2 x 100 g frozen white fish fillets
- 65 g plain flour
- 100 g frozen spinach
- 125 g frozen cooked peeled prawns
- 1 heaped teaspoon English mustard
- 40 g Cheddar cheese
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Method
- Preheat the oven to 180°C/350°F/gas 4.
- Peel the potatoes and cut into large even-sized chunks, then cook them in a large pan of boiling salted water for 15 minutes, or until soft, adding the peas for the last 2 minutes. Drain and mash well with a pinch of sea salt and freshly ground black pepper, the zest from the lemon and the butter. Set aside.
- Peel and chop the carrots and onions, then fry them in a large ovenproof pan (roughly 30cm in diameter) with 1 tablespoon of oil over a medium heat for 15 minutes, or until softened but not coloured, stirring occasionally.
- Meanwhile, heat the milk in a pan on a medium heat. Once simmering, add all the frozen fish fillets and cook for around 10 minutes, or until cooked through, then use a slotted spoon to transfer them to a plate, taking the pan off the heat.
- Stir the flour into the carrots and onions, then gradually add the warm milk, a ladleful at a time, stirring continuously until you have a smooth sauce. Stir in the spinach until thawed and incorporated, then season to perfection.
- Flake in the cooked fish fillets (carefully remove and discard any skin or bones), add the prawns and mustard, along with the juice of half the lemon, grate in the Cheddar, and stir gently to combine.
- Top with the pea-spiked mash and smooth out, scuffing it up slightly with a fork to give it texture that will crisp up. Bake for 30-40 minutes, or until beautifully golden. Serve with a good old helping of baked beans (if you like). Delicious!
Tips
BUDGET-FRIENDLY MEAL PLAN TIPS:
This big-batch fish pie serves 8, so you can eat half straight away and cool and freeze the remaining half to enjoy in week 4.
EASY SWAPS:
I’ve used a mixture of frozen salmon, white fish and prawns in this recipe, but you can use whatever you’ve got in the freezer – just aim for the same total weight, about 600g. Replacing prawns with extra white fish will make this more budget-friendly.
Don’t worry if you don’t have any frozen spinach – leave it out this time and pick some up next time you’re shopping. It’s great in so many dishes.
HOW TO FREEZE & DEFROST YOUR BATCH RECIPES:
Just remember – if you’re batch cooking, let food cool thoroughly before freezing – break it down into portions so it cools quicker, and get it into the freezer within 2 hours. And make sure everything is well wrapped, and labelled for future reference so you’re not playing freezer roulette! Simply thaw in the fridge before use, and use within 48 hours. If you’ve frozen cooked food, don’t freeze it again after reheating it.
