Fish is such a wonderful source of protein and so often under-eaten in the diets of so many of us. This Fish Pie is so simple to make, can be made ahead and is family friendly – it really ticks all the boxes!
The best way to choose your fish for your Fish Pie is to ensure you are choosing fish that is from Australia if possible or a country that has a reputation for nice fresh water. Where possible wild caught is preferable over farmed fish. Some of the food they feed fish with at farms would not be considered their natural diet. This can detract from some of the wonderful benefits that fish have to offer us.
Salmon particularly, is a wonderful source of our omega-3 fatty acid. A common problem in a typical Australian diet is an imbalance in the ratios between our omega-3 and our omega-6. Both are needed, however if omega-6 is the dominant fatty acid (which unfortunately it often is) it can head down an inflammatory pathway.
On the flip side to this omega-3 is anti-inflammatory. It helps reduce any inflammation we have in our body, something that is almost unavoidable in today’s busy lifestyle. This anti-inflammatory effect in the body can help reduce our risk of cardiovascular disease, help improve brain function and memory, is amazing for growth and development and can reduce incidence of depression. All this can be gained from adding fish to our diets.
And then the most important aspect of all…. There are just those days when only something soothing and comforting and topped with mash potato will do; on days like this, this pie could make you weep with gratitude.
What Do I Need?
- 2 medium Sweet Potatoes, chopped
- 2 medium White Potatoes, chopped
- 400-500g of Firm White Fish (I used snapper)
- 250g-300g of Salmon
- 500ml of Milk (I like Almond Milk)
- 3-4 Bay Leaves
- 1/2 teaspoon of Peppercorns
- 80g of Butter
- 40g of Spelt or Buckwheat Flour
- 1 cup of Peas
- 3 Hard Boiled Eggs
- Salt and Pepper
Let’s Do This!
1.Preheat the oven to 190c
2. In a medium saucepan place the potatoes, cover with water and put a little salt in. Bring to the boil
3. Once the potatoes are soft, drain the water off and mash with 40g of the butter and salt and pepper to taste.
4. Place the fish, milk, bay leaves and peppercorsn into a large frying pan. Bring the milk to just about boiling, then immediately turn down. Simmer the fish until it is just cooked through.
5. Place the fish on a plate and set aside. Pour the milk into a jug, straining out the bay leaves and peppercorns.
6. Whilst your fish is cooking place the peas into a bowl or jug and cover with boiling water.
7. For the white sauce: Melt the remaining 40g of butter in a pot over a low heat. Remove from the heat, add the buckwheat or splet flour and cook through lightly. Gradually add the reserved milk stirring briskly with a whisk ensuring your sauce is smooth and creamy. Season salt and pepper. Place back over low heat and stir until thickened. Remove from heat and stir in 90g of the cheese.
8. Into a ovenproof dish break up the fish (not too small) and pour over the sauce over. Make sure the sauce is distributed equally.
9. Cut the hard-boiled eggs into slices and arrange over the top of the fish in sauce.
10. Top with the mashed potato, again making sure it is equally distributed and reaches the edges. Use a fork to scrape lines up and down the length of the dish and then sprinkle with the remaining cheese.
11. Place in the oven for 20-30 minutes.
You can make this ahead of time and keep in fridge until ready to cook – just extend the cooking time for appox 10-15 minutes.