Fish pie

3 large potatoes

25g butter or soft spread

100ml semi-skimmed milk 

White Sauce 

25g butter or soft spread 

25g plain flour

250ml semi-skimmed milk 

Parsley

250g fresh or frozen fish, e.g. cod, haddock, hoki

2 tomatoes

Saucepan, potato masher, knife, chopping board, colander, spatula, measuring jug, whisk, mixing spoon, baking dish.

1. Preheat the oven to 200ºC or gas mark 6.    

2. Prepare the mashed potato topping:

• peel the potatoes, cut into large pieces and boil for 15 minutes or until tender.   

3. While the potatoes are cooking, make the sauce:

• melt 25g of the fat in a saucepan;  
• add the flour and mix to form a paste;   
• gradually add the milk, stirring constantly with a whisk. The sauce will become thick;   
• reduce the heat, and allow to simmer for 2 minutes. Add parsley.  

4. Drain the potatoes and add the fat and milk. 

5. Mash until smooth and creamy.  

6. Place the fish in the bottom of a baking dish.  

7. Place the tomato over the fish.  

8. Pour the sauce over the fish.  

9. Spoon the mashed potato over the sauce. 

10. Bake for 40 minutes in the oven, until golden brown.

• Add interest to the mashed potatoes by adding parsley, reduced fat cheese or mustard.
• Try using a mixture of different fish, for example salmon and prawn.
• Instead of tomato, try adding cooked spinach, boiled egg or mushrooms.
• Vegetarian? Instead of fish, use a mixture of boiled egg, spinach and cashew nuts.
• Supermarkets often reduce prices on fish that it near its sell-by date – freeze the fish as soon as you get home until you’re ready to make the fish pie.

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for this and other Food - a fact of life recipes?