#GoFasterFriday
WHITE FISH is an excellent source of Protein, Vitamin B6, Vitamin B12, Niacin, Phosphorus and Selenium.
'Go Faster' Fish Pie
with Cheese & Bacon Gratin
A fish pie with a difference!
See our lovely Go Faster Ambassadors, GB pole vaulter Lucy Bryan and Commenwealth games silver medallist long jumper Jazmin Sawyers cook up their own version of Go Faster Fish Pie, and discover the difference between a tablespoon and a teaspoon...!
Comforting. Nutrient-rich. Packed with low fat protein.
Rather than the traditional mashed potato topping, this delicious no-fuss fish pie is topped with a crispy combo of bacon, parsley, cheese and breadcrumbs. Serve with green beans, peas or broccoli and baby new potatoes for an excellent balance of slow-release carbohydrates, quality protein and healthy fats to give consistent energy levels, healthy bones and muscles and a strong immune system.
Pack in even more nutrients with an extra layer of gently sauteed sliced leeks, courgettes or mushrooms before sprinkling over the topping.
Cook in school?
Fun to make and portable, if covered well in cling film, this fish pie is an excellent dish to make in food technology. Making a white sauce is a skill well worth mastering!
How to make a 'Go Faster' Fish Pie ...
Ingredients to serve 4
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500g skinless white fish, such as haddock, hake, cod, coley or a mix of white rish and raw prawns
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500ml milk
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1 bay leaf
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5 peppercorns
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salt and freshly ground black pepper
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50g butter
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40g plain flour
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pinch of nutmeg
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1 tsp coarse grain mustard
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1 tsp olive oil
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4 rashers smoked bacon, finely chopped
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25g fresh curly parsley
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4 tbsp breadcrumbs
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50g cheddar or Parmesan cheese, grated
Prep time - 8 mins
Cook time - 20 mins
Equipment needed - frying pan, 20 x 30cm baking dish, saucepan, wooden spoon
Method
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Preheat the oven to 200C.
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Place the fish in a large frying pan, cover with the milk, add the bay leaf, peppercorns and a pinch of salt and slowly bring to the boil. Simmer for 3 minutes, until the fish is partially cooked.
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Transfer the fish to a 20 x 30 cm baking dish. Strain the milk into a jug.
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Melt the butter in a non-stick saucepan. Add the flour and stir for a minute, over a very low heat. Remove the pan from the heat, then slowly beat in the milk, stirring all the time to prevent lumps forming. Return to the heat and gradually bring to a gentle simmer, stirring until the sauce becomes thick and glossy. Stir in the nutmeg, the mustard, and a pinch of salt and pepper, then pour over the fish.
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Clean the frying pan and, over a medium heat, fry the bacon for a couple of minutes in a teaspoon of oil, until crisp. Take off the heat, stir in the breadcrumbs, parsley and cheese. Spoon over the fish mixture to cover it completely.
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Bake for 20 minutes, until the top is a crisp, golden brown.
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Buy packs of mixed fish from the fishmongers or supermarket to store in the freezer.
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