Healthy Recipes Blog

A nice healthy autumn dish with loads of vegetables, this is simple to prepare, then just pop it in the oven for 20 minutes and serve straight away…

Norfolk Fish Pie - serves 4

225 g /8 oz sliced carrots
225 g /8 oz sliced leeks
1 sliced celery heart
500 g / 1 lb sliced potatoes
700 g / 1.5 lb white fish fillet
425 ml / 15 fl oz milk and water
60 ml / 4 tbsp low-fat plain yogurt
25 g / 1 oz margarine
25 g / 1 oz wholemeal flour
10 ml / 2 tsp mustard powder
ground black pepper
ground mace
500 g / 1 lb thinly sliced tomatoes

Cook all the vegetables until tender (I usually steam them, but you can boil, microwave, stir-fry etc.) Simmer the fish, milk and water for ten minutes. Strain, reserving the liquid. Skin the fish if necessary and remove any bones. Cut into chunks.

Preheat oven to 200°C (400°F, Gas Mark 6).

Melt margarine in a pan, stir in the flour and cook for one minutes. Gradually stir in the reserved stock and cook until the sauce thickens. Mix the mustard powder into a paste with a little water and add to the sauce. Season to taste with salt and pepper and mace. Drain vegetables, stir them into the sauce with the fish and turn the mixture into a baking dish. Cover with the sliced tomatoes. Mash the potato with the yogurt and spread it over to cover the tomatoes completely. Bake for twenty minutes and serve piping hot.