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Potato Topped Fish Pie

Preparation: 20 mins

Cooking: 25 mins

Serves 4, costs under £5.00

Ingredients

  • 4 White Fish Fillets (600g) (Medium Sized)
  • 4 Potatoes (800g) (Large Sized)
  • 1 Tablespoons Vegetable Oil (10g)
  • 1 Onion (150g) (Medium Sized)
  • 2 Sticks Celery (60g)
  • 6 Tablespoons Peas (160g) (Frozen)
  • 4 Tablespoons Margarine (60g)
  • 3 Tablespoons Plain Flour (50g)
  • 3 Cups Semi Skimmed Milk (568ml)
  • 1 Tomato (85g) (Medium Sized)
  • 3 Tablespoons Cheddar Cheese (75g) (Reduced Fat )

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 180oC / 160oC fan oven / 350oF / gas mark 4.
  2. Peel the potatoes and cut into small pieces, boil in a pan until soft (approximately 10-15 minutes).
  3. Peel the onion then chop the celery into small pieces. Heat oil in a pan and add onions and celery for around 2 minutes until they soften.
  4. Remove skin from fish if required and then cut into cubes. Place the onion, celery, peas and fish into an oven proof dish and mix together.
  5. Melt the low fat spread in a pan, remove from heat and stir in the flour to make a paste. Heat again for 1 minute and then gradually add the milk, stirring continuously until the sauce thickens. Leave a small amount of milk to mash potatoes. Pour sauce over fish.
  6. Drain the potatoes and mash using the remaining milk. Spread the mash over the fish, leaving no gaps. Top with grated cheese and sliced tomato.
  7. Bake in oven for 20-25 minutes until golden brown.

Nutritional Information


Per 100g
Per 585g serving (% ref. intake)

Energy Kcals
90.00
527.00 (26.00%)
Energy Kj
378.00
2211.00 (26.00%)
Protein
5.80g
33.90g
Total Fat
2.90g
17.00g (24.00%)
Saturated Fat
1.00g
5.90g (29.00%)
Carbohydrates
10.80g
63.20g
Total Sugars
2.40g
14.00g (16.00%)
NSP Fibre
1.10g
6.40g
Sodium
74.00g
433.00g
Salt
0.20g
1.00g (17.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.