Tuesday, 12 February 2013

Cooking On A Budget - Low Fat Haddock & Sweet Potato Pie

  
My lot can be a bit 'funny' about eating fish. They all turn their noses up if I mention anything fishy for dinner. However, this pie goes down very well and the whole family enjoy it. It is taken from a Rosemary Conley cookbook. 

Ingredients - Serves 6, 270 calories, 1.8g fat per serving, Cost £7.00 
  • 700g Smoked Haddock
  • 700g Sweet Potato (or regular potato if you prefer)
  • 2tsp Chopped Thyme
  • 2tsp Chopped Parsley
  • 2 Garlic Cloves Crushed
  • 2tbsp Plain Flour
  • 2tbsp Fat Free Natural Yogurt
  • 450ml Skimmed Milk
  • 150ml White Wine (use left over wine or water instead - I never buy wine just for a recipe)
  • 3 tsp Course Grain Mustard
  • 1 Lemon
  • Salt & Pepper

Method
1. Preheat the oven 200c. 400f, Gas 6
2. In a large fry pan/wok add the garlic, thyme and 3 tbsp of the milk.
3. Sprinkle the flour into the pan, Stir quickly to form a roux.
4. Gradually add the remaining milk. Keep stirring.
5. Add the wine, mustard and parsley. Bring to a slow simmer.
6. Boil the potatoes, drain and mash. Add the yogurt and season with salt & pepper.
7. Skin the fish, chop and spread out over the bottom of an oven proof dish.
8. Pour the sauce over the fish and add the mash and spread out on top.
9. Cook in the oven for about 40 mins.
10. Garnish with lemon rind & some parsley.





7 comments:

  1. Replies
    1. Thanks Jen, I do too, but I struggle to get the rest of the family to eat fish, this type of recipe they lap it up x

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  2. That looks good Emma. I've got some sweet potato but no fish. Might make it with some tinned tuna.

    Anne xx

    ReplyDelete
    Replies
    1. Thanks Anne, Tuna sounds yummy too x

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  3. Looks really yummy. Not so frugal with wine in it, but much more delish! Sometimes I put a couple of hard boiled eggs into my fish pie, just to pad it out a bit!

    ReplyDelete
    Replies
    1. Yes, your right about the wine - I'll add a note about using left over wine or water instead. Hard boiled eggs is a great idea, I wouldn't have thought of that, Thankyou x

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  4. Delish! We are vegetarian, but do eat fish on Fridays! Will try this soon. Nice to see your new jug lurking prettily in the background!

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