GOLDEN FISH
PIE
no count
500 g potatoes, peeled , cooked and mashed with a little skimmed milk.
400g smoked cod or haddock
425 ml skimmed milk
1 bunch spring onions, chopped
200 g extra low-fat soft cheese, with herbs
50g sweetcorn, tinned or frozen
1 tablespoon parsley, chopped
Pinch of saffron
Salt & pepper
Put the fish fillets into a large frying pan with the milk and the saffron. Heat, then cover and simmer for 5 - 6 minutes, until the fish is cooked. Cool for 10 minutes. Strain off and reserve the liquid.
Spray a large saucepan with low fat cooking spray and gently cook the spring onions for 2 minutes, until softened, but not browned. Add the soft cheese and stir to combine.
Gradually add the liquid from cooking the fish, stirring well to mix it in. Add the sweetcorn and parsley , mixing together well. Season to taste.
Preheat the oven to 220°C / 425°F / Gas Mark 7. Lightly spray a 1.2 litre (2 pint) pie dish with low fat cooking spray.
Break up the fish into large chunks, removing any skin and bones, and put them into the pie dish. Pour the sauce on top.
Cover with mashed potatoes bake for 25 - 30 minutes until golden brown and bubbling
500 g potatoes, peeled , cooked and mashed with a little skimmed milk.
400g smoked cod or haddock
425 ml skimmed milk
1 bunch spring onions, chopped
200 g extra low-fat soft cheese, with herbs
50g sweetcorn, tinned or frozen
1 tablespoon parsley, chopped
Pinch of saffron
Salt & pepper
Put the fish fillets into a large frying pan with the milk and the saffron. Heat, then cover and simmer for 5 - 6 minutes, until the fish is cooked. Cool for 10 minutes. Strain off and reserve the liquid.
Spray a large saucepan with low fat cooking spray and gently cook the spring onions for 2 minutes, until softened, but not browned. Add the soft cheese and stir to combine.
Gradually add the liquid from cooking the fish, stirring well to mix it in. Add the sweetcorn and parsley , mixing together well. Season to taste.
Preheat the oven to 220°C / 425°F / Gas Mark 7. Lightly spray a 1.2 litre (2 pint) pie dish with low fat cooking spray.
Break up the fish into large chunks, removing any skin and bones, and put them into the pie dish. Pour the sauce on top.
Cover with mashed potatoes bake for 25 - 30 minutes until golden brown and bubbling
No comments:
Post a Comment