This is really good for omega 3 and 6 and antioxidants (vitamins A, C, D and E) which is great for skin conditions such as eczema and psoriasis (although you may need to reduce the dairy in places so could use water instead of milk). It also helps support the central nervous system so, again, is great for sensory processing problems.
I usually try and make this in a big batch so I always have lots in the freezer to be able to grab as and when.
Broccoli Fish Pie
Serves: 4-6 adults (or at least 10-12 kids portions)
- 700-800g mixed fish (cod, smoked haddock, salmon)
- 300ml whole milk (if you don't want to use milk you can use water)
- 150g peas
- 100g broccoli
- 20g spelt flour (or gluten-free, if required)
- 20g butter
- Sprinkling of boullion powder
- Mashed potato
- Start by placing your fish in a shallow roasting tin in tin foil and covering with the milk.
- Then close the tin foil around the fish to create a steamy/poached environment and pop into the oven at 170-180C for about 15-20 minutes until the fish is cooked through and starting to flake.
- Keep the milk that the fish cooked in for the white sauce later. (Again, if not using milk, keep the water.)
- Next, blanch and refresh your broccoli florets by cooking them in boiling water until just tender (a couple of minutes) and run them under cold water immediately to stop the cooking process and retain that lovely green. Keep aside for later.
- Make the white sauce by melting your butter in a saucepan, then adding the flour (and bouillon powder, if using) and cook the roux for a minute or so.
- Remove from the heat and add your reserved milk in stages.
- Return the sauce to the heat and bring to the boil to thicken, etc. If you think it looks too thick, add some water to it to loosen. However, remember the frozen peas and fish will hold some moisture.
- Next, add your parsley, frozen peas, the cooked fish and season.
- Arrange the broccoli at the bottom of your dish (I either use a large casserole dish or individual pie dishes) and pour the fish mix over the top. I then cheat and add either shop-bought mashed potato or frozen mash on top and cook straight away or pop in the freezer for another day.
A good cheat also is to use silicone muffin trays and freeze the fish mix as individual portions. Later pop out of the muffin cases and store in a freezer bag. Then you can have fish pie mix as and when you might like and make up a variety of different toppings.
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