Nutritious fish pie a perennial essential family meal

This recipe is a great family meal with experts recommending that we eat two portions of fish a week to boost our health reserves and this family meal is a great way to introduce fish into your diet.

Serves four adults.


675g / 1½lb of filleted cod

1 medium onion, finely chopped

Juice of ½ a lemon

150ml / ¼ pint of water

275ml / ½ pint of semi-skimmed milk

25g / 1 oz. of margarine

1 dessertspoon of plain flour

8 medium potatoes, cooked and mashed

Salt and pepper to taste


Remove the skin from the fish and cuts each fillet into four

Place in a saucepan with onion and lemon juice

Add the water and milk

Cover and cook gently for 10 minutes

Drain the fish, saving the stock

Melt the margarine in a different saucepan. Add the flour and cook for two minutes until it forms a soft ball

Remove from heat and add the fish stock gradually, stirring continuously

Bring to the boil, reduce heat and cook for another two minutes

Grease a pie dish and add a little sauce

Place fish in the dish and cover with remaining sauce

Spoon the mashed potatoes around the edge

Brown under the grill or in the oven

Serving Suggestions

Serve with carrots and green beans


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