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Ингредиенты
- 500 gm Cod fillets, (1lb)
- 450 ml Semi-skimmed lowfat milk, (3/4 pint) Salt and freshly grnd black pepper
- 50 gm Polyunsaturated margarine, (2oz)
- 125 gm Button mushrooms, quartered (4oz)
- 1 x Leek, thinly sliced
- 40 gm Plain flour, (11/2oz)
- 250 gm Raw tiger prawns, peeled, fresh or possibly frzn and defrosted if frzn (8oz)
- 125 gm Fresh scallops with roe, sliced in half (4oz)
- 1 Tbsp. Lemon juice
- 2 tsp Freeze dry dill
- 750 gm Potatoes, peeled and freshly boiled (11/2lb)
- 25 gm Polyunsaturated margarine, (1oz)
- 3 Tbsp. Semi-skimmed lowfat milk Salt and freshly grnd black pepper
- 25 gm Reduced fat cheddar cheese, grated (1oz) Sliced tomatoes to garnish
Инструкции
- 1. Preheat the oven to 200 C, 400 F, Gas Mark 6.
- 2. Arrange the cod fillets in a single layer in a saucepan, pour over the lowfat milk and add in seasoning to taste. Bring to the boil, reduce and simmer gently for 10-12 min for fresh or possibly 15-20 min if frzn, till the fish becomes opaque and flakes easily. Strain and reserve the lowfat milk. Flake the fish into a bowl, throw away the skin and any bones.
- 3. Heat the margarine in a saucepan, stir in the mushrooms and leeks and fry for 2-3 min till softened. Stir in the flour and cook for 1 minute.
- 4. Remove from the heat and gradually blend in the reserved lowfat milk. Place back onto the heat and bring to the boil stirring continually till thickened and smooth.
- 5. Stir in the flaked fish, prawns, scallops, lemon juice and dill and adjust the seasoning. Spoon into a lightly greased 1.5 litre (2 1/2 pint)
- ovenproof dish.
- 6. Mash together the cooked potatoes, margarine, lowfat milk and seasoning to taste. Spoon over the fish mix to completely seal. Smooth the top and make a decorative pattern with the back of a fork.
- 7. Sprinkle over the grated cheese and place in the centre of the preheated oven for 30-40 min, till the top is golden brown and crisp. Serve immediately garnished with tomato slices.
- NOTES : This delicious Fishermans Pie makes a lovely supper dish for an informal dinner party.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 201g | |
| Recipe makes 4 servings | |
| Calories 204 | |
| Calories from Fat 22 | 11% |
| Total Fat 2.56g | 3% |
| Saturated Fat 1.41g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 17mg | 6% |
| Sodium 100mg | 4% |
| Potassium 732mg | 21% |
| Total Carbs 34.73g | 9% |
| Dietary Fiber 3.6g | 12% |
| Sugars 1.63g | 1% |
| Protein 10.83g | 17% |
