Fish pie

3 potatoes

25g reduced-fat spread

100ml semi-skimmed milk 

White Sauce 

25g reduced-fat spread

25g plain flour

250ml semi-skimmed milk 

Parsley

250g fresh or frozen fish, e.g. cod, haddock, hoki

2 tomatoes

Weighing scales, saucepan, potato masher, sharp knife, chopping board, colander, spatula, measuring jug, whisk, heat-resistant spoon, baking dish.

1. Preheat the oven to 200ºC or gas mark 6.    

2. Prepare the mashed potato topping:

• peel the potatoes, cut into large pieces;
• boil for 15 minutes or until tender.   

3. While the potatoes are cooking, make the sauce:

• melt 25g of reduced-fat spread in a saucepan;  
• add the flour and mix to form a paste;   
• gradually add the milk, stirring constantly with a whisk. The sauce will become thick;   
• reduce the heat, and allow to simmer for 2 minutes. Add parsley to season.  

4. Drain the potatoes and add the reduced-fat spread and milk. 

5. Mash until smooth and creamy.  

6. Place the fish in the bottom of a baking dish.  

7. Place the tomato over the fish.  

8. Pour the sauce over the fish.  

9. Spoon the mashed potato over the sauce. 

10. Bake for 40 minutes in the oven, until golden brown.

• Turn up the flavour: Add flavour to the mashed potatoes by adding parsley, reduced-fat cheese or mustard. 
• Vary your protein: Try using a mixture of different fish, for example salmon and prawn.
• 5 A DAT: Instead of tomato, try adding cooked spinach, or mushrooms as a portion of vegetables 
• Save the pennies: Supermarkets often reduce prices on fish that it near its sell-by date – freeze the fish as soon as you get home until you’re ready to make the fish pie.
• Food skills: Check out our food skills videos to help understand the key skills used in this recipe.

Be ingredient aware!

Check for any food allergy, intolerance, special dietary requirement or religious/cultural reasons for not handling or eating the ingredients in this recipe. 

You may need to modify the recipe accordingly. For example, for those with an allergy to lactose, use a milk alternative. Always check food labels for allergens, and suitability for vegetarians and vegans.

For full guidance and up-to-date information on the 14 allergens, please visit the Food Standards Agency (FSA) website. 
  

Nutritional information

This recipe serves two portions based on portion size guidance for 11-18 year olds , if serving to younger children then they may require a smaller portion and if serving to adults, they may require a bit more. 

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for other recipes?