Fish pie is an easy recipe, and if made with salmon it is an easy way to get more omega-3 oils into your diet. It’s also a good way to use up canned fish you have lying around in your cupboard. While it’s usually made with unflavoured fish, using cans of flavoured fish could add some interesting variety. Try at your own risk.
• Approx 300 grams fish (you don’t have to be too exact with this; use what you have).
• 3 tablespoons butter.
• 1 onion, finely chopped.
• 3 tablespoons flour or cornflour.
• 1 1/2 cups milk.
• 250g mixed vegetables (again this doesn’t have to be exact; use about a cup’s worth). Frozen veggies work well.
> NB: Take into account the topping options when you’re making the casserole part of the pie. Rice, potatoes and/or eggs can all be cooked while you’re making the casserole.
• Melt butter in a saucepan, add onion, and cook until translucent.
• Blend in flour and cook for one minute.
• Gradually stir in milk and heat until the sauce comes to the boil.
• Add cubed fish and vegetables.
• Simmer for two minutes.
• If you’re using rice (see ‘Toppings’ section), placed the rice in a greased ovenware dish, and spread the fish casserole on top. Otherwise place the casserole by itself in a greased dish.
• Bake at 150°C / 300°F for 20 minutes.
• Add toppings, and cook for a further ten minutes.
• Mashed potato
• Sliced boiled eggs
• Grated cheese
Use any combination of the above toppings.