High-Protein, Gluten Free
Elevated fish pie
60 mins
Intermediate
2 Servings
Here’s out super Elevated fish pie, a brilliant dish to start off with a bit of work in the morning and then leave to cook or re-heat later on for a satisfying dinner or supper that can be ready in double quick time.
Brilliant Bases Used In This Recipe
About This Recipe
Here’s our super Elevated fish pie recipe, a brilliant dish to start off with a bit of work in the morning and then leave to cook or re-heat later on for a satisfying dinner or supper that can be ready in double quick time.
Naturally, fish is the main ingredient here – light in calories, high in protein and, thanks to the addition of salmon and tiger prawns, high in omega 3 fats. We’re then creating a lovely sauce with aromatic vegetables and enrichened with cream and topping it with our super special mash using baked potatoes to retain as much nutritional value as possible.
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Ingredients
100g/4oz Pink fish (salmon/sea trout)
100g/4oz white round or flat fish (cod/pollack etc)
100g/4oz smoked haddock/halibut
100g/4oz tiger prawns peeled and de-veined
50g/1.8oz leeks
50g/1.8oz fennel
50g/1.8oz celery
2tsp garlic
5tsp butter
5tsp plain flour (or gram flour for gluten free)
50ml white vermouth (such as Noilly Prat)
0.5tsp dried tarragon
A few peppercorns
1tsp fresh basil
300g/11oz water
100g/4oz double cream
Pinch of salt
Pinch of white pepper
2 large jacket potatoes
1 egg separated
3tsp cave-aged cheddar
Nutrition Per Serving
Calories
810
Fats
29G
Carbs
82G
Protein
56G
Method
Pre-heat the oven to 180C/360F (fan) or 200C/390F (convection)
Bake your potatoes skin-on ready to make the mash later. Keep them warm
Cube fish and cube into chuck ready for poaching
Fine dice the pale green aromatic vegetables leeks, fennel, celery, garlic
In a deep pan heat the water and adding the bay leaf, herb stalks, pepper corns and any trimmings from the aromatic veg
Once simmering, gently poach to seal the fish cubes 3-4 at a time, lifting out and draining dry before placing in your chosen size pie dish
Once all fish and prawns are poached, pass the liquor through a sieve and reserve for the sauce making.
In a deep solid bottomed pan, over medium to low heat, melt the butter and gently sweat off without colouring the fine diced green aromatic vegetables and garlic, until softened,
Add the flour and stir in to absorb, ensuring all the flour incorporated and not lumpy or catching on the pan base
De-glazed with the Noilly Prat, stiring constantly as it thickens, then slowly ladle in the reserved poaching liquor, again constantly string to ensure the sauce is smooth, until all the liquid is used, sauce thickened and doesn’t taste of raw flour
Add the double cream, bring to a gentle simmer and season to taste with salt and pepper. You could also add a squeeze of lemon juice to freshen the sauce
Pour the vegetable loaded sauce over the fish, allow to cool at room temp
Scrape the flesh from the baked potatoes and pass through a sieve
Let the mix down with the egg yolk, season with salt and white pepper
Whisk the egg whites until fluffy and then fold in to the mash mix, in 3-4 stages trying to retain as much air as possible
Lay on the cooled fish sauce and fork out gently to cover, leaving broken peaks
Finally top off with the grated cave aged cheddar cheese.
Bake in the oven immediately at 180 degrees for 20-30 minutes until piping hot (75 degrees minimum) and the topping is nicely golden
If pre-preparing and baking from the fridge cold, allow 60-75 minutes at 160 degrees, so as to not overcook the fish
Please note, the larger your pie the longer time it may take to reheat / bake in your oven.