Recipe: Fish pie

Looking for meal ideas to support your bone health?

Our friends at SuperNutrio have shared this recipe for a delicious fish pie. We love it with salmon, but you can choose your favourite fish to include in the mix. 

Recipe

Cooking time: 1 hour
Serves: 5

Ingredients

• 1Kg potatoes
• 750g raw mixed fish – cut into pieces around the same size
• 500ml SuperNutrio Whole Milk (or regular cow's milk)
• 200g frozen peas
• 100g mature cheddar cheese, grated
• 50g butter
• 50g plain flour
• 20g fresh chives, finely chopped
• 20g fresh parsley, finely chopped
• 8 large raw king prawns
• 6 spring onions, roughly chopped
• 4 hard-boiled eggs, cut into quarters
• 1 large leek, roughly chopped
• 2tsp Dijon mustard
• Salt and pepper

Method

1. Peel the potatoes and chop them into pieces around the same size, to help them cook more evenly.
2. Place the potato into a large pot, cover with water and add 2 tsp of salt.
3. Bring the water to a gentle boil and continue boiling until the potatoes are fork soft.
4. Once the potatoes are done, drain them into a colander and return them to the warm saucepan to steam dry.
5. Use a potato masher to mash the potatoes until all of the lumps are gone.
6. Pour in 100ml of SuperNutrio Whole Milk.
7. Keep mashing until the milk and potatoes are combined into a smooth and creamy mixture.
8. Add the grated cheese and the chopped parsley to the mashed potatoes, and mix until everything is well combined.
9. Add salt and pepper and set the potatoes aside until later.
10. Pour 400ml of SuperNutrio Whole Milk into a saucepan and let it slowly heat until it’s just below boiling point. Take the pan off the heat and set it aside until needed.
11. Put 50g of butter into a large saucepan and, on a low to medium heat, let the butter melt.
12. Tip in the chopped leeks and let them cook on a low to medium heat for around 3-5 minutes, until they become soft and a little translucent.
13. With the saucepan still on the heat, add the flour and stir until it comes together.
14. Let the flour mixture cook on the low heat for 2 minutes, stirring all the time.
15. Remove the pan from the heat and using a whisk to stir, slowly pour the warm milk into the pan.
16. Place the saucepan back on the low heat, and keep whisking and stirring until the sauce becomes thick and smooth – around 3-5 minutes.
17. Add the finely chopped spring onions, chopped chives, peas and Dijon mustard to the sauce. Use a spoon to mix this all together. Give the sauce a taste and season if needed.
18. Add the raw fish to the sauce and gently mix it in.
19. Preheat the oven to 200°C/fan 180°C/gas mark 6. Find an ovenproof dish that will hold the pie, and spoon the filling mixture carefully into the dish, making sure to level the filling.
20. Place the quartered hard-boiled eggs and the raw king prawns across the top of the filling.
21. Spoon the mashed potato on top and use the back of a fork to make a pattern across the top of the potatoes.
22. Place the pie dish onto an oven tray and place carefully in the oven.
23. Cook for around 1 hour, until the top is golden brown, the pie is bubbling and piping hot in the middle.

Eat well for your bones

Use our calcium-rich food chooser to find foods rich in calcium. We need a healthy, well-balanced diet to help nourish our bones. Discover all the other vitamins and minerals our bones need, beyond calcium and vitamin D.

Image: SuperNutrio (courtesy of Lee & The Sweet Life)