Wednesday, 12 February 2014

(Very Nearly Carb Free) Fishy Fish Pie

(Nearly Carb Free) Fishy Fish Pie

Cooking / Preparation time - 40mins
Feeds - 6

250g of Fresh salmon - Pin boned, skinned and chopped into inch chunks
12 x King prawns - Heads and tails removed & chopped into three
250g of Smoked haddock - Pin boned, skinned and chopped into inch chunks
Glug of rapeseed oil
2 x Star anise
1 x Large bulb of fennel - Roughly cubed
1 x White onion - Finely diced
2 x Garlic cloves - Crushed & finely sliced
1 x Cup of white wine
1 x Pint of fish stock
1 x Fresh parsley - Washed and finely sliced
60g x Mature cheddar - Finely grated
White pepper / Fresh black pepper
Rock salt
2 x Tbsp of plain flour
1 x Large broccoli
1 x Large cauliflower

Cooking Instructions -

This is pretty close to being a carb free pie meaning it's a great option for those watching their weight this time of year. It's a perfect wholesome winter warmer without the usual guilt that comes with a nice, hearty meal. 

Start by washing then slicing both the broccoli and cauliflower into small florets roughly the same size.  Add to a roasting tray and season with rapeseed oil and salt & pepper roasting on 180 degrees Celsius for 10/12 minutes.
For the fish pie, combine the onion, garlic, star anise and fennel in a pan, adding salt and black pepper and cooking for 3/4 minutes until the onions start to turn translucent. Add the white wine and cook on a medium to high heat (to cook off the alcohol from the white wine) for a further 3 minutes. Next add in the fish stock and cook for a further 5 minutes before adding the flour and stirring until all the flour dissolves and the mixture begins to thicken. Prepare the fish and add to the onions, fennel and thick stock, adding the chopped parsley before taking the fish mixture off the heat, letting the fish cook in the hot stock off the hob.
Drain off the excess liquid/stock from the fish mixture and put to one side, you should have at least 1/4 of a pint. Pour the rest of the mixture into the bottom of your pie dish and then evenly add on the cauliflower and broccoli on top.
With the stock left over add in the grated cheese, saving a small amount to sprinkle on top later. Mix thoroughly then pour over the top of the broccoli and cauliflower, adding the remaining cheese on top. Place the pie back in the oven for 10 minutes or until cheese starts to golden. Serve immediately with any type of greens you fancy.

No comments:

Post a Comment