Article Created on July 7, 2022 | Last Updated on August 1, 2022

Serves 4 

Time to cook: prep 10 minutes, cook 45 minutes

Nutrition per serving:
Calories: 634kcal
Carbs: 31g
Protein: 42g
Fat: 37g
Fibre: 4g 

 

Ingredients 

  • 400g Maris Piper potatoes , cut into chunks 
  • 1 tbsp butter 
  • 1 tbsp flour 
  • 400ml whole milk, plus 1 tbsp 
  • 1 tsp Dijon mustard 
  • 200g cheddar, gruyère or emmental, grated 
  • 400g fish pie mix (we used a mix of salmon, haddock and prawns) 
  • 100g frozen peas 
  • 100g shredded kale 
  • 2 spring onion, finely sliced 
  • 2 tbsp parmesan, finely grated 

 

Method 

Tip the potatoes into a pan, cover with hot water from the kettle and add a pinch of salt. Simmer for 15-20 mins until tender, then drain and leave to steam-dry. 

Meanwhile, warm the butter in a heavy-based pan over a low heat. Add the flour and stir until you have a paste. Gradually whisk in 200ml milk until you have a thick white sauce. Simmer for 3-4 mins, stirring. Season, then stir in the mustard and half the cheese, and continue to stir until the cheese has melted. Fold in the fish, peas and kale, and cook for 8 mins more, or until the kale wilts, the fish is just cooked and the prawns are starting to turn pink. 

Heat the grill to medium-high. Mash the potatoes with the spring onion and 1 tbsp milk. Fold in the remaining cheese and season well. 

Tip the filling into a heatproof dish and spoon the cheesy mash on top, swirling it with a fork until the filling is completely covered. Sprinkle over the parmesan and grill for 10-15 mins until the pie is golden and bubbling. Serve with a green salad, if you like. 



Written by Bev Walton, BSc Nutritional Science

I achieved a First-Class Honours degree in BSc Nutritional Science, Nutrition Sciences from the University of Reading and now have over 35 years experience in all types of cuisine, dietary plans, recipe development, health and nutrition. I have been writing for over 10 years for magazines and websites as well as ghostwriting for ebooks, Kindle and fully published books. I’m also a proud member of the Guild of Food writers.

Bev Walton | University of Reading BSc Nutritional Science, Nutrition Sciences

 

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