The Perfect Fish Pie Recipe As Part of A Healthy Diet
Fish is both versatile and an excellent source of easily digestible protein and minerals.
Offering you Iodine; which controls growth and metabolism, and Selenium; which protects cells from cancer-causing free radicals, it is also an ideal source of Vitamin A, D, and most significantly, Omega 3.
Whether baked, shallow fried, grilled, poached or steamed – fish promotes both healthy skin and eyes, as well as strong teeth and bones.
This perfect fish pie recipe below is the ideal way of making your taste buds tingle and exposing yourself to all the above vitamins and nutrients.
Here we look a little closer at what fish can offer you and your family and friends at mealtimes.
Protein & Minerals
White fish, such as cod, are a good source of low-fat protein and minerals.
Protein helps build a strong and muscular body as well as help build body tissues, which, are not only present in muscle, but organs and bone too.
Cancer Fighters
The shellfish group of crab, lobster and mussels contain Selenium, which as mentioned above – is thought to have cancer-fighting properties due to it protecting cells from cancer-causing free radicals.
Perfect Fish Pie Recipe
Start by preheating the oven to 200C/Gas Mark 6 and collect the following ingredients:
• 750g potatoes (cut into large chunks)
• Knob of butter
• 3 tbsp. milk
• 2 salmon fillets (cubed, approx. 350g)
• 250g cod fillet (cubed)
• 100g peas
• 200g crème fraiche
• Chives
Begin by boiling the potatoes for 10-12 minutes until tender, drain and mash with the butter and milk then season.
Next, cook the salmon and cod in a pan of boiling water for approximately 5 minutes. Drain and return to the pan, adding the peas, chives, crème fraiche and seasoning – cooking gently for 2-3 minutes.
Transfer the contents to an ovenproof dish and top with the mashed potatoe.
Finally bake for 10 minutes until golden and serve.
About the Author: Francesca Rilotelli is a writer and fan of the perfect fish pie recipe.
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