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Fish has many benefits – it contains good fats, loads of vitamins and is very rich in minerals.
This gorgeous pie includes oily fish, white fish and shellfish so you get the full range. The sauce is lightened up by using creme fraiche. So good.
Nuush clients: Please apply the portion sizes stated in your account and divide the recipe so that you make only as much you need.
Cook the fish, except prawns, in a pan of seasoned milk, you can throw in some herbs if you have any. Cook the prawns separately in olive oil.
Sauté the leeks and onion in butter, with seasoning.
Make the mash using butter and milk, and seasoning.
Place the cooked fish in a shallow oven dish and top with the leeks, onion and carrots.
Mix the creme fraiche with a large squeeze of lemon, black pepper, salt, nutmeg and some dijon mustard and spread it over the fish. Add a layer of grated cheese.
Slice the hard boiled eggs and lay them all over the top, if using. Cover with the mash and another thin layer of cheese.
Bake for about 20 mins at about 180C.
Portion size should be about ¼ of a regular dinner plate for women and ⅓ for men.
Serve with green veg such as runner/green beans and peas.
Salmon (and its peer, sea trout) is very high in Vitamin B12, which is important for red blood cell production. A deficiency in B12 can result in a form of anaemia. B12 also helps to regulate production of a hormone called Homocysteine, an excess of which can lead to heart and blood vessel disease and stroke. Salmon is also a good source of Vitamin D, whose functions include bone health, blood sugar control and immunity. Many people are Vitamin D deficient – our bodies largely get it from sunlight with food being a secondary source.
Always buy good salmon, responsibly produced and organic. Salmon farming is riddled with issues, not just for the fish themselves, and us as consumers, but for the environment.
Eating a wide variety of shellfish should leave you feeling far from crabby! They’re packed with a diverse range of micronutrients (vitamins and minerals):
Shellfish are also a rich source of protein and hold a healthy reservoir of omega-3 fatty acid which is vital for optimal health. However, if something smells (very) fishy, you probably shouldn’t eat them.
Stress cannot exist in the presence of pie.
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