Recipes

A Great Fish/Seafood Pie without Pastry

200g white fish fillet

6-8 Prawns dependent on size

100g Squid

200g Scallops1 Br Onion finely chopped

1 Bay Leaf

500g Low Fat milk

½ tsp nutmeg

100g low fat margarine (I use Logicol or olive oil Marg)

¼ cup of Spelt flour (plain)

½ cup Pail's Extra Light Sour Cream (It's only 2.9g fat)

2 tbsp Fresh Chives

2 tbsp fresh dill

1 Turnip peeled and cored

2 Baby Potatoes Peeled

Cook potato and Turnip together in a pot with water and when soft mash with a small qty of milk and low fat marg put to one side.

Place fish in a frypan along withchopped onion a bay leaf and 2 cups milk, turn on high bring to boil turn down to simmer for 5 mins or until fish is cooked. Remove fish to a bowl and flake. Strain milk through a fine sieve and discard solids.

Melt margarine in a pot until foaming, add about 2 tbsp of spelt flour and stir till marg is absorbed and a roue forms. Slowly add 125ml of strained milk and nutmeg stir into roue until its just thick enough to coat a spoon, remove from heat. Add cream and seasoning. Taste and adjust to suit.

To tenderise Squid place in full cream milk for about 3-5 mins. Cook Squid, Prawns and Scallop till almost cooked to drive off some of the moisture content.

Now put fish mix and seafood in a heatproof dish or ramekin, pour over the roue mix over the top place the mashed potato smooth over and grate some low fat cheese and some parmesan. Bake in oven on 200C till browned on top about 15-20 min.

If you wish to impress fry some bread croutons in olive oil and put on top of the cheese before baking