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Ингредиенты
- 200 gm Potatoes
- 200 gm Sweet potatoes, (orange variety)
- 1 Tbsp. Sunflower oil
- 3 x Peppercorns
- 1 x Onion slice
- 1 x Bay leaf
- 2 ounce Butter, 2oz flour
- 300 ml Lowfat milk
- 150 ml Single cream A small bunch of parsley
- 25 gm Parmesan, grated
- 2 x Large eggs
- 225 gm Mix of salmon fillet and cod fillet
- 100 gm Smoked haddock, undyed
- 2 x Tomatoes
- 4 lrg Peeled prawns
Инструкции
- 1 Mix the lowfat milk with the peppercorns, onion slice and bay leaf and pour into a round microwave-proof pie dish. Microwave for one minute, till warm.
- 2 Cut the smoked haddock, salmon and cod fillets into 2.5cm/1" dice and place in the pie dish.
- 3 Cover the dish with microwave-proof clingfilm and pierce several times.
- Microwave for 2-3 min till the fish is cooked.
- 4 Put the Large eggs in a small pan of water and boil for 10 min till hard boiled. Grate the potatoes onto a clean tea towel and squeeze out any liquid. Season well with salt and pepper. Remove the fish from the microwave, peel back the clingfilm and strain the lowfat milk into a heat proof jug.
- 5 Throw away the peppercorns, onion and bay leaf. Heat the oil in a non-stick frying pan. Press the potato into the pan and cook each side for 4-5 min till golden brown.
- 6 For the Sauce: Heat the butter in a pan with the flour, allowing it to cook for a minute. Gradually add in the lowfat milk and cream, stirring continuously till you have a smooth sauce. Turn down to a gentle heat to keep hot.
- 7 Finely chop the parsley and add in to the sauce with the Parmesan. Season with salt and pepper. Turn the rosti over. Drain the Large eggs and run under cool water, peel and cut into quarters.
- 8 To Assemble the Pie: Place the fish in the bottom of the pie dish and cover with the egg. Stir the prawns into the sauce and pour over the pie.
- Microwave for two min till warm.
- 9 Cut the lemon and tomato garnish. Remove the rosti from the pan and drain on kitchen paper.
- 10 Remove the pie from the microwave and place a serving on a plate. Place the rosti on top and add in the lemon and tomato garnish before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 759g | |
| Recipe makes 2 servings | |
| Calories 1044 | |
| Calories from Fat 622 | 60% |
| Total Fat 70.25g | 88% |
| Saturated Fat 32.62g | 130% |
| Trans Fat 0.0g | |
| Cholesterol 448mg | 149% |
| Sodium 701mg | 29% |
| Potassium 1774mg | 51% |
| Total Carbs 47.35g | 13% |
| Dietary Fiber 5.9g | 20% |
| Sugars 15.82g | 11% |
| Protein 57.29g | 92% |
