Broccoli Fish Pie
This is is a lovely source of for omega 3 to support brain function and nervous system health. It also freezes well.
700-800g mixed fish (cod, smoked haddock, salmon)
300ml whole milk (if you don't want to use milk you can use water)
20g spelt flour (or gluten-free, if required)
Sprinkling of boullion powder
Start by placing your fish in a shallow roasting tin in tin foil and covering with the milk.
Then close the tin foil around the fish to create a steamy/poached environment and pop into the oven at 170-180C for about 15-20 minutes until the fish is cooked through and starting to flake.
Keep the milk that the fish cooked in for the white sauce later. (Again, if not using milk, keep the water.)
Next, blanch and refresh your broccoli florets by cooking them in boiling water until just tender (a couple of minutes) and run them under cold water immediately to stop the cooking process and retain that lovely green. Keep aside for later.
Make the white sauce by melting your butter in a saucepan, then adding the flour (and bouillon powder, if using) and cook the roux for a minute or so.
Remove from the heat and add your reserved milk in stages.
Return the sauce to the heat and bring to the boil to thicken, etc. If you think it looks too thick, add some water to it to loosen. However, remember the frozen peas and fish will hold some moisture.
Next, add your parsley, frozen peas, the cooked fish and season.
Arrange the broccoli at the bottom of your dish (I either use a large casserole dish or individual pie dishes) and pour the fish mix over the top. I then cheat and add either shop-bought mashed potato or frozen mash on top and cook straight away or pop in the freezer for another day.