Tuesday, January 7, 2014
SEAFOOD PIE ..fantastic recipe...ultimate, lighter, comfort food
This is another global recipe..just use whatever fresh fish fillets you have available in your local markets.
This is also a very British ....popular with children...comfort food.
perfect for any weather.
This recipe feeds 4
2 pounds fresh fish fillets, skinned and boneless
2 1/2 cups skimmed milk or nut milk
2 bay laurel leaves
1 cup mushrooms 1/4'd
1 cup blanched, chopped broccoli or cauliflower (optional)
1 cup defrosted and drained green peas
1/2 cup sweet corn kernels ( optional)
1/2 cup cooked carrots chopped
1/2 cup minced onion
4 cups diced (1 inch) starchy potatoes
5 tbsp low fat plain yogurt/sour cream
1/2 cup minced parsley
1/2 cup cooked shrimp/clams (optional)
1/2 cup grated cheese (optional)
salt & pepper to taste
place the fish fillets in a saucepan or skillet and cover with the milk , adding bay leaves. Season with salt & pepper.
Bring to boil and cover. reduce heat to low simmer and cook for 5-8 mins.
remove lid and add the vegetables and cook, covered 4 mins.
remove from heat, set aside & remove lid and cool.
Bring the potatoes to boil in salted water and cook until tender.
Meanwhile slowly heat the margarine in a pan and add the onions and cook slowly for 5 -8 mins without coloring.
Drain & Mash the potatoes, stirring in the yogurt, parsley and cooked onions & butter, adding salt & pepper to taste.
Using a slotted spoon remove the poached fish from the liquor and gently flake, set aside.
Gently remove the cooked mushrooms,vegetables, cooked shrimp and add to the flaked fish.
Put this mix into the bottom of a greased oven proof dish.
Add a little of the cool cooking liquor to the cornstarch, to make a paste.
Bring the cooking liquor to a boil and add the cornstarch liquid and cook to thicken.
Season to taste, remove bay leaves, then pour over the cooked fish and vegetables, gently stir to mix.
Preheat oven 400F middle shelf
Spoon the mashed potatoes over the fish, and smooth to sides of dish (to seal).
Sprinkle with cheese (optional).
Bake 25-30 mins until golden
Remove from oven
Wait 10mins and then serve ( contents will be hot and have to settle).
add any cooked vegetable
add hot sauce or fresh chilies
change the fresh herbs..to one of choice..tarragon, dill, cilantro, scallions, chives
add tomatoes &/or garlic
This I find works better with non-oily fish and I avoid smoked salmon as it can be too strong flavored.
Smoked cod or haddock works well