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FISH

Fish pie

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Serves

2 adults and 2 kids

Preparation time

10 minutes

Cooking time

25 minutes

Utensils needed

Saucepan Casserole dish Mixing bowl Wooden spoon Chopping board Chopping knife

This tasty dish is a great opportunity to try out new fish

Ingredients

› 675 g of filleted fish

(Cod, herring, trout, mackerel and salmon are all suitable for this dish)

› 1 onion, finely chopped
› few drops of lemon juice
› 150 ml of water
› 275 ml of low-fat milk
› 25 g of low-fat spread
› 1 dstsp of plain flour
› pinch of salt if desired
› pepper
› 8 potatoes, cooked and mashed › 40 g of frozen peas
› 2 carrots, chopped

Method

  1. Skin the fish and cut into 4 pieces. Wash in cold water.
  2. Place in a saucepan with onion and lemon juice. Add the water and milk.Cover and cook gently for 10 minutes.
  3. Drain the fish, saving the stock.
  4. Melt the low-fat spread in a saucepan. Add the flour and cook for
    2 minutes until it forms a soft ball. Remove from heat and add fish stock gradually, stirring continuously. Bring to the boil, reduce heat and cook for another 2 minutes, still stirring.
  5. Grease a casserole dish and add a little sauce. Place fish in dish and cover with the salt and pepper, remaining sauce, peas and carrots.
  6. Spoon the mashed potatoes over the filling.
  7. Brown under the grill or in the oven.
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FISH

Baked, stuffed fish

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Serves :

4 adults

Preparation time :

20 minutes

Cooking time :

30 minutes

Utensils needed :

Casserole dish Mixing bowl Chopping board Chopping knife Wooden spoon

Serve with vegetables of your choice,

for example,

(chopped carrots, peas or broccoli)

Ingredients :

  • ›  8 small fillets of fish
  • ›  56 g of brown breadcrumbs (2 slices).    (Cod, haddock, mackerel, herring or trout are all suitable for baking)
  • ›  1 onion, finely chopped
  • ›  pinch of salt if desired
  • ›  pepper
  • ›  1 tbsp of fresh parsley, finely chopped (or 1 tsp of dried parsley) or 1⁄4 tsp of mixed dried herbs
  • ›  1 tsp of vegetable oil
  • ›  1 lemon, cut into wedges – some for lemon juice (or grated rind) and some

    to serve with fish

    Method :

    1. Preheat the oven to 180°C / 350°F / Gas Mark 4.
    2. Rinse the fish under cold running water and remove any bones.

      Dry in kitchen paper.

    3. Mix the breadcrumbs, chopped onion, parsley or mixed herbs, salt and pepper, in a small bowl.
    4. Stir the oil into the crumb mixture. Finally add a little lemon rind or juice.
    5. Lay 4 fillets on a greased dish, skin-side down, and spoon the stuffing carefully onto each fillet. Flatten well down and cover with the other 4 fillets. Cover with foil.
    6. Bake for 20–30 minutes, depending on size and thickness of the fish.
    7. Lift the fish carefully on to a warmed serving dish and surround with cooked peas, lemon wedges and parsley.
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