Ingredients

500 g (1 lb) white fish, such as a mixture of smoked and unsmoked cod or haddock
300 ml (2 pint) skimmed milk 1 bay leaf
1 teaspoon olive oil 1 onion, finely chopped
1 carrot, finely chopped 2 large handfuls of spinach leaves
1 tablespoon cornflour, blended with a little cold water
1 teaspoon mustard 2 hard-boiled eggs, shelled and quartered
500 g (1 lb) cooked potatoes, mashed with semi-skimmed milk and unsaturated spread
freshly ground black pepper sliced tomatoes, to garnish
Baking, steaming, grilling, griddling, microwaving and frying cause little loss of nutrients when cooking fish. Frying fish adds fat, particularly if the fish is battered or crumbed. Poaching fish, as in this recipe, leaches nearly half of the minerals into the cooking water but these are retrieved in the white sauce. This fish pie is...

Instructions

1.In a large saucepan, poach the fish in the milk with the bay leaf for 10 minutes until tender Strain, retaining the cooking liquid. Skin and flake the fish, removing any stray bones, and set aside.
2.Meanwhile, heat the oil in a small saucepan, add the onion and carrot and cook gently for about 4 minutes. Steam the spinach and squeeze out any excess moisture.
3. Pour the fish cooking liquid into a saucepan. Add the cornflour paste and heat gently, stirring constantly, until thickened. Reduce the heat and simmer for at least 5 minutes. Remove from the heat. Add the mustard and season to taste with pepper.
4.Place the fish, egg quarters and vegetables in an ovenproof dish. Pour over the sauce. Top with the mashed potatoes, Bake in a preheated oven, 180°C (350°F), Gas Mark 4. for 20 minutes.
5.Garnish with tomatoes and return to the oven for 5 minutes. Serve with peas or baked beans, if liked.

Baking, steaming, grilling, griddling, microwaving and
frying cause little loss of nutrients when cooking fish.
Frying fish adds fat, particularly if the fish is battered or
crumbed. Poaching fish, as in this recipe, leaches nearly half
of the minerals into the cooking water but these are
retrieved in the white sauce. This fish pie is crowned with
mashed potato rather than pastry, making a huge fat – and
saturated fat – saving. Topping any pie with mashed potato
rather than pastry is a good way to lower the fat content.

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