Fish Pie Recipe

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Fish Pie Recipe

(Smooth potato, tinged golden with carrot and saffron, covers a blend

of succulent white fish and mussels to make a crisply topped pie)

Ingredients:  Serves 4, Oven: Preheated to 200C

1 lb (450 g) potatoes, peeled and thickly sliced

8 oz (225 g) carrots, peeled and thickly sliced

Large pinch saffron threads

pint (425 ml) water

Freshly ground black pepper

2 level tablespoons low-fat natural yoghurt

2 level tablespoons chopped fresh parsley


For the filling:

24 fresh mussels, scrubbed and scraped

oz (15 g) slightly salted butter

1 large leek, sliced thinly and washed

4 tablespoons water

1 level tablespoon cornflour mixed to a thin paste with 2 teaspoons water

12 oz (340 g) coley fillet, skinned and cubed

2 tomatoes, skinned, de-seeded and chopped



Put the potatoes and carrots in a large saucepan, with the saffron, and pour in the water.  Bring to the boil then reduce the heat, cover and simmer for about 20 minutes, until tender.  Drain and keep the cooking liquid.  Return the pan of vegetables to a gentle heat and stir constantly for 1-2 minutes until quite dry.  Mash thoroughly, then beat in a little pepper and the yoghurt and parsley.  Set aside.  Pour the reserved vegetable liquid into a saucepan with the mussels.  Cover and cook over a high heat, shaking the pan frequently, for 3-4 minutes.  Remove the mussels from their shells.  Discard any that do not open.  Strain the cooking liquid through a sieve lined with kitchen paper into a measuring jug and make it up to pint (285 ml) with water if necessary.  Melt the butter in a saucepan, toss the leek in it until coated, then add the tablespoons of water and cook, covered, over a gentle heat for 5 minutes until tender.  Pour in the reserved cooking liquid and bring to simmering point.  Mix in the cornflour paste and cook, stirring, for 2-3 minutes, until the sauce thickens, then take off the heat.  Stir the mussels, coley and tomatoes into the sauce and pour into a deep ovenproof dish.  Spread the potato mixture evenly on top and crisscross with a fork.  Bake the pie in the preheated oven for 30 minutes, until golden brown.  Serve in shell dishes.  Steamed curly kale or spinach goes well with the pie.


Note:  After scrubbing and scraping the mussels, soak them for an hour in cold water sprinkled with a little flour; this helps to clear them of grit.


Nutrient Value Per Serving:

260 calories

5 g total fat (2 g saturated fat)

29 g carbohydrates

4 g fiber

210 mg sodium


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