Dairy Council Northern Ireland

Milk it for all it's worth


Recipes

Healthy Fish Pie

Serves 4

The cooking challenge

The country is experiencing a credit crunch. Students are invited to develop a two–course meal for a family of four for £8.00 or less. This should be an appealing and imaginative meal, which demonstrates that it is still possible to eat well on a budget.
Healthy Fish Pie

Gavin Dalzell

kCal
per serving
302

Teacher/School/Category

  • Michael Quigley, Martin Heaney
  • Altnagelvin Hospital School
  • Special Education

Ingredients

  • 700g potatoes
  • 25g Northern Ireland half–fat butter
  • 100ml Northern Ireland semi–skimmed milk
  • 50g flour
  • 25g Northern Ireland half–fat butter
  • 25g plain flour
  • 250ml Northern Ireland semi–skimmed milk
  • 10g parsley, chopped
  • 320g fresh or frozen fish e.g. cod, haddock, salmon
  • 100g fresh tomatoes, chopped
  • 2 cloves garlic, crushed

Method

  • Preheat oven to 200ºC or gas mark 6
  • Prepare the mashed potato topping: peel the potatoes, cut into large pieces and boil for 15 minutes or until tender
  • While the potatoes are cooking make the sauce: melt the butter in a saucepan. Add the flour and mix to form a paste. Gradually add the milk, stirring constantly with a whisk. The sauce will become thick. Reduce the heat, and allow to simmer for 2 minutes. Add the parsley
  • Place the fish in the sauce and simmer until cooked, 8 – 10 minutes.
  • Drain the potatoes and add the butter and milk. Mash until smooth and creamy.
  • Place the fish, sauce and tomatoes into a baking dish. Spoon the mashed potato over the sauce, and bake for 20 minutes in the oven, until golden brown.
  • Serve with a selection of seasonal vegetables.

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From the farm to the fridge, the Dairy Council for Northern Ireland acts on behalf of the dairy industry, advertising and promoting the natural goodness and quality of Northern Ireland milk and dairy products.

Our primary function is to communicate factual information to allow individuals to make well informed choices about dairy products that they consume and to inform them of the benefits of including dairy products in a balanced diet. We use a wide range of media, which includes television, radio, press, magazine, posters and the internet. Our Advertising is complemented by public relations and promotional activities designed to communicate with specific groups.

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