I always prefer to eat my fish in the winter either cooked wrapped in foil or baked in a pie. Firstly, these are the most warming, wintry ways to get your intake of fish, but secondly to minimise the smell! Include as many or as few varieties of fish in your pie as you like; and opt for my sweet potato topping as it’s rich in beta-carotene. This converts to vitamin A in the body to help treat acne and improve skin tone, making it a great beauty food.
Naked Fish Pie
340 CALORIES PER SERVING
2 large sweet potatoes, peeled and cut into small chunks
25g gluten-free flour
300ml semi-skimmed milk (see tip below), warmed
Juice of 1/2 lemon
300ml vegetable stock
1 tsp wholegrain mustard
2 tbsp grated Parmesan cheese
500g white fish fillets (such as cod, hake, haddock and pollock), cut into chunks
1 small fennel bulb, halved and thinly sliced
Sea salt and black pepper
- Preheat the oven to 220°C/200°C fan.
- Place the potatoes in a pan filled with water and boil for 10 minutes or until tender. Drain before mashing with a potato masher, adding salt and pepper to taste.
- Meanwhile, make a white sauce by first melting the butter in a saucepan over a medium heat. Add the flour and stir for about 2 minutes or until a paste forms. Next, slowly add the milk, stirring all the while, until you have a smooth sauce. Continue to stir the sauce for a further 5-10 minutes until it thickens.
- Add the lemon juice to the sauce, followed by the stock and mustard. Season to taste with salt and pepper and stir in 1 teaspoon of Parmesan. Bring to a simmer and cook for 1 minute before removing from the heat.
- Place the fish in an ovenproof dish with the sliced fennel. Pour over the white sauce and top with the sweet potato mash. Sprinkle the remaining Parmesan over the top.
- Place the dish on a baking tray. Transfer to the over for 40 minutes or until cooked through and golden.
- Serve with a green vegetable such as spinach, kale or broccoli.
- You can replace the semi-skimmed milk with coconut milk to lend a more Southeast Asian flavour to the fish.
Let me know how you get on and tag me on Instagram @wendyrowe
© Wendy Rowe. All Rights Reserved.