For the pie filling:
200g Salmon skinned and diced into 2cm chunks
200g Smoked haddock, undyed, skinned, diced
125g Raw tiger prawns, peeled
125g Mussels, cooked and removed from their shells
2 handfuls of petit pois
125g broccoli florets
For the sauce:
2 tbsp rape seed oil
3 shallots, finally chopped
1 bay leaves
125mls white wine
200mls fish stock
200g Cream cheese, low fat
1 lemon, juice and zest
15g chopped parsley
For the topping:
1kg Maris piper potatoes
100g low fat cream cheese
50g Parmesan cheese, grated
It is important to eat 2-3 portions of oily fish a week to nourish our bodies with essential omega-3 fatty acids. Recent research on omega-3 deficiency worldwide found the UK to be severely deficient. Omega-3 is a powerful anti-inflammatory and is crucial for healthy brain development and function. Salmon, mackerel, trout, tuna and sardines are just some examples of oily fish you can easily buy. Including both oily fish and shellfish, this recipe is nutrient rich and delicious.
Preparation time 40 minutes
Cooking time 35 minutes
Makes 4-6 individual pies
Make your sauce for the pie by adding the rape seed oil to a large sauce pan and adding the chopped shallots and the bay leaf. Cook for 5-6 minutes until the shallots are sweet and translucent. Don’t allow to burn.
Add in the white wine, fish stock and the cream cheese and allow the mixture to thicken and reduce by 1/3rd. All the alcohol will have evaporated off of the wine at this point, leaving you with a non-alcoholic, but delicious sauce.
Now add in the salmon, haddock, mussels, prawns, broccoli and peas. Stir well in the sauce and season with salt, lots of pepper and the juice and zest of a lemon.
Add the chopped parsley and turn off the heat. Spoon your mixture into your pie dish or dishes and leave the mix to cool while you make your topping.
Peel all the potatoes and cut into large pieces. Place into a saucepan of cold salted water and bring to the boil, allow to cook until tender. 15 minutes should be enough. Once tender, remove from the heat and drain. Leave to stand for 5-10 minutes to remove some of the excess moisture.
Mash the potatoes either with a masher or if you prefer, pass them through a potato ricer. Add the low fat cream cheese and season with a little salt.
Top each of your pies with the mash and spike the tops using a folk which will give you a nice crispy top. Grate over the Parmesan cheese and place into your hot oven until brown and bubbling. 35 minutes should be enough in a hot oven.
Serve your pies with steamed kale or spring greens.