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



  • 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)


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

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