Fish Pie
My food “done in an hour” will take practice with this one
Involves making a simple roux at the onset
But a nutritionally bountiful meal
Ingredients
- Salmon (200g)
- Prawns (250g)
- Whole Milk or Plant Milk (2 cups)
- Butter (2 Tbsp)
- Flour (2 Tbsp)
- Onion (1 med)
- Spinach (Handful)
- Potato (500g)
- Eggs (3)
- Red Lentils (1/4 cup)
- Cheddar Cheese (50g)
- Mustard (1 Tbsp)
- Cream (50ml)
Method
| Heat 1 tbsp of olive oil in large casserole pan |
| Chop 1 med onion and add to casserole pan and heat on low |
| Peel 500g of potatoes and chop up |
| Add chopped potatoes to a second pan and cook for 15 mins approx |
| Add three eggs to the potato pan to also cook for 15 minutes |
| Make roux by adding 2 tbsp of butter to a saucepan |
| Add 2 tbsp of flour to saucepan and heat |
| Stir the roux as it quickly sets |
| Add 2 cups of milk to the saucepan and stir continuously until it starts to thicken into a sauce. |
| Add 1 tbsp of mustard to the sauce and mix in |
| Remove the thickened sauce from the heat and put to one side |
| Switch to the casserole pan and add 200g of salmon to the casserole pan |
| Add 250g of prawns stir in and heat up |
| Now add the sauce to the casserole |
| Heat up the casserole pan and the turn down to cook on low |
| Add 1/4 cup of red lentils to the casserole pan |
| Turn off the potato pan after fifteen minutes and remove the eggs |
| Shell the eggs and cut into halves and add to the casserole pan |
| Remove potatoes to a big bowl and mash |
| Add 4 tbs of cream to the mashed potato and mix in |
| Add a big handful of spinach to the casserole pan and mix in until it wilts |
| Cover the casserole pan with the mashed potato |
| Grate about 50g of cheddar cheese and sprinkle over the top of the mash |
| Place in the oven for 15 minutes at about 180°C |
Daily Combinations
Beans on Toast
Shroomavo
Vitals - Vegetarian
Red Pepper
Carrots
Kale
Red Lentils
Sweet Potato
Rice Bran Oil
Quorn Pieces
Wholemeal Bread
Nutritional Yeast
Baked Beans
Avocado