#FishFight Haddock: Easy Cheesy Family Fish Pie Recipe for the 5:2 Diet (300 calories)



Easy Cheesy Family Fish Pie Recipe for the 5:2 Diet (300 calories) using #FishFight Haddock


Easy Cheesy Family Fish Pie Recipe for the 5:2 Diet (300 calories) using #FishFight Haddock

#FishFight Haddock:

Easy Cheesy Family Fish Pie Recipe for the 5:2 Diet (300 calories)



Easy Cheesy Fish Pie


Easy Cheesy Fish Pie

My Fish on Friday post is now a Seafood on Saturday post, as I ran out of time to write this yesterday! But, fish is NOT just for Friday, and today’s recipe would make a fabulous family supper dish for the weekend, and, it is so easy to make too. I am also hoping to engage you all in a cause very close to my heart, sustainable fish, and I am publicly supporting John from Delish Fish and his #FishFight which has been set up to encourage consumers to eat more Scottish Haddock. John’s Haddock are MSC, full traceability from the North Sea, and the ONLY haddock I will eat and cook with. Today’s recipe uses TWO types of haddock, smoked haddock and normal (unsmoked) haddock – the fillets are ready to cook, with NO bones and skin. I have only used two fillets, as you can see from the recipe below, and we were rewarded with a tasty and filling fish supper without breaking the bank.



#FishFight Haddock


Poaching the haddock in milk

This recipe is also suitable for those of you following the 5:2 diet, for fast days, or indeed anyone wanting to lose a few lbs.  It’s a fallacy that good wholesome food has to be laden with fats and sugar, and I could happily live of fish and vegetables for most of the week. This recipe serves three people as a light but comforting supper dish (for a family of four the recipe can be easily increased), or for two people (on a non fast-day) for a VERY filling and hearty dinner or lunch dish. It also highlights the fact that when cooking with quality ingredients, such as this Scottish haddock, you need VERY little else to make a delicious meal. My main ingredients in this recipe are haddock, peas, potatoes and milk!



Easy Cheesy Family Fish Pie Recipe for the 5:2 Diet (300 calories)


Easy Cheesy Family Fish Pie Recipe for the 5:2 Diet (300 calories)

To get back the John’s Fish Fight; it is an anathema to me why we, in the British Isles, do NOT demand that our food comes from LOCAL and British producers! In France, they are PROUD to support their local producers and value their “Terroir”, but we don’t appear to value it here in the UK. The simple fact is this, I DO not want to eat Panga from Vietnam or Prawns from Bangladesh, why?  Because we have a plethora of sustainable fish and seafood on our OWN doorstep! The more we support our local fishermen, the more fishmongers will stay in business with more jobs for local people. It’s the same for dairy farmers, beef farmers, poultry breeders and vegetable growers, I really do want British on my plate! If the horse meat scandal has shed any light on anything, it has highlighted the fact that so much of our meat (and other produce) have thousands of air-miles with no honest provenance. Sorry for the rant, but it really is a mystery to me why British people, from an Island nation, do not buy locally caught fish as a preference over imported frozen fish. The irony is, that I have more chance of finding Scottish fish in a French supermarket, than I will at my local supermarket in the UK! Tell me that’s NOT crazy!



Easy Cheesy Family Fish Pie Recipe


Easy Cheesy Family Fish Pie Recipe

Anyway, rant over! Let’s get back to business, and this lovely recipe; there is NO butter or fat in it, and I am sure you will not miss it. By putting the potatoes through a ricer, you get a light fluffy topping that needs no fat to enhance its crispy, crunchy topping.  Two tablespoons of finely grated Parmesan cheese gives you that delectable cheesy topping  and all that is need to serve this fish pie, are a few garden peas. I am pretty pleased with this recipe on numerous counts – firstly, it uses prime Scottish haddock, secondly it is easy to make and thirdly it is healthy and low in calories, that’s a win, win, win situation I think – oh yes, it won’t break the bank to make it too! If you want to follow John and his fish fight, he has a Face Book page here: John’s Fish Fight and a Twitter account here: @JohnsFishFight That’s all for today, I hope you enjoy the recipe, if you make it, see you later, Karen 



Fish Pie with Cheese


Fish Pie with Cheesy Topping

Easy Cheesy Family Fish Pie

A delectable and easy fish pie recipe with a cheesy potato topping, using sustainable Scottish haddock; this pie is very low in calories, with one portion coming in at a very low 300 calories. The recipe serves 3 people, and is perfect for those following the 5:2 diet as a fast day meal. On a non-fast day, the recipe will feed two adults as a hearty and filling supper or lunch. This pie can be frozen in handy individual portions. Allow to defrost on the fridge overnight and then microwave to reheat, or cover in foil and heat up in the oven.

Ingredients

  • 1 x 125g Smoked Haddock Fillet
  • 1 x 125g Fresh Haddock Fillet
  • Bay leaf
  • 300ml Skimmed milk
  • 1 heaped tablespoon plain flour
  • 160g Frozen garden peas (or fresh peas when in season; 60g to add to pie and 100g to serve)
  • 500g floury potatoes, peeled and cut into chunks
  • 2 tablespoons grated Parmesan cheese
  • Freshly Squeezed Lemon Juice of 1 lemon
  • Lemon wedges, to serve
  • Fresh parsley, to serve
  • Garden peas to serve, see above
  • Salt and Pepper to taste

Note

A delectable and easy fish pie recipe with a cheesy potato topping, using sustainable Scottish haddock; this pie is very low in calories, with one portion coming in at a very low 300 calories. The recipe serves 3 people, and is perfect for those following the 5:2 diet as a fast day meal. On a non-fast day, the recipe will feed two adults as a hearty and filling supper or lunch. This pie can be frozen in handy individual portions. Allow to defrost on the fridge overnight and then microwave to reheat, or cover in foil and heat up in the oven.

Directions

Step 1 Place the haddock fillets in a large pan with the milk and a bay leaf. Cover the pan with a lid and simmer very gently over a low heat until the fish is cooked, and is opaque and starting to flake.
Step 2 Take the pan off the heat and allow to cook slightly. Carefully take the fish out of the milk and flake the fish into small pieces into an oven-proof dish; discard the bay leaf from the milk.
Step 3 Heat the milk up slightly and sieve the plain flour into the warm milk, whisky vigorously all the time, to avoid lumps, until it thickens. Season to taste.
Step 4 Scatter the peas over the flaked fish, add the lemon juice to the white sauce and then pour the sauce over the fish and peas.
Step 5 Whilst the fish is cooking, bring the potatoes to the boil and boil for 10 to 15 minutes, or until they are cooked and soft. Take off the heat and strain them, making sure there is no water left. Allow them to cool. When you are ready to add them to the pie, put the potato pieces in a potato ricer, and allow the “potato rice” to fall over the top of the fish and peas in sauce. Continue until all the potatoes have been riced and the pie is evenly covered with potatoes.
Step 6 Sprinkle the Parmesan cheese over the top of the potato and bake in a preheated oven, 200°C, 180°C fan oven, gas mark 6, for 30 to 45 minutes, or until the potatoes are crispy, golden brown and the sauce is bubbling.
Step 7 Serve immediately with remaining garden peas, (that have been cooked in a little water for 5 minutes) fresh parsley and lemon edges.
Step 8 Serves 3 people as a light supper dish, or 2 hungry people as a main meal. Any remaining pie can be frozen.


Easy Cheesy Family Fish Pie


Easy Cheesy Family Fish Pie



Easy Fish Pie


As this is a cheap and cheerful dish, I am entering into Camilla and Helen’s March Credit Crunch Munch challenge.






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