Page 12 - ISOLATION TRANSFORMATION CILL BARRA

Fish Pie
Makes 4 (each serving contains approx 490 kcal)
Ingredients; 2 leeks, 2 celery sticks, 1 head broccoli (you need 400g florets), 500g potatoes,
600g mixed boneless fish fillets (use any firm white fish or salmon), 330ml low fat milk, 1 tspn cooking oil
200g baby spinach leaves, 2 tblspns butter (30g), 2 tblspns plain flour (30g), small bunch flat-leaf parsley
small bunch chives, salt (optional) and freshly ground black pepper
Method
• Cut leeks into thin slices, trim and dice celery & break the broccoli into florets
• Peel potatoes & cut into chunks cook in a steamer for 15-20 minutes. When cooked put a clean tea
towel on top & leave for a few minutes to dry out with the lid on.
• Preheat the oven to 180C / 350F / gas mark 4.
• Put fish fillets in a frying pan with 300ml of the milk & bring to a gentle simmer. Cook for 3 minutes,
then turn off the heat and leave to cool down. The fish will continue to cook.
• Remove fish from the milk and flake into large chunks straight into a small ovenproof dish,
discarding the skin and any stray bones. Pour the milk into a jug and set aside until needed.
• In a frying pan with the oil over a medium heat add spinach & allow to wilt, cool & squeeze out any
excess moisture then tuck small balls of it around the fish in the ovenproof dish.
• In a frying pan add half the butter then tip in the leeks and celery Sauté for 2-3 minutes until tender,
stir in the flour and cook for 1 minute, remove from the heat & gradually pour in the reserved milk,
whisking until smooth. Season lightly with salt (optional) and pepper to taste and simmer for another
2-3 minutes until slightly reduced and thickened.
• Finely chop the parsley and chives, stir into the sauce and use to cover the fish & spinach.
• Mash the potatoes, add the rest of the butter & remaining tblspns of milk to give a smooth mash.
• Spread over the fish filling & bake in the oven for 25-30 minutes until golden brown.
• Place broccoli in a steamer, cook for 2-3 minutes until tender. Divide fish pie on plates to serve with
the broccoli.
•
Salmon in a Parcel
Makes 2 (each serving contains approx 465 kcal)
Ingredients;250g baby potatoes,1 orange,1 lime, 2 carrots, 400g green beans (in parcel and on side with carrots)
2 salmon fillets (boneless and skinless – each about 150g), 5g fresh parsley,1 tspn cooking oil
salt (optional) and freshly ground black pepper
Method
• Preheat the oven to 200C / 400F / gas mark 6. Cut tin foil into 2 x 40 x 27.5cm pieces and cut
parchment into 2 x 20cm squares, then place the parchment squares on the pieces of tin foil.
• Trim green beans & cut carrots into batons similar in size to the green beans. Cut the orange and
half of lime into thin slices and arrange on the parchment. Cut the remaining lime half into 2 wedges
and reserve for garnishing.
• Scatter half the green beans over the citrus slices and put a piece of salmon on top. Season lightly
with a little salt (optional) and pepper. Chop the parsley sprinkle on top & drizzle over the oil.
• Steam the potatoes for 15-20 minutes until tender (if you have double steamer use it for both the
potatoes and vegetables).
• Fold the parchment over the fish; draw edges together the crimp with fingers to form tightly sealed
packets. Place on a baking sheet and roast for 15 minutes until the salmon flakes easily with a fork
and is piping hot.
• Open the salmon parcels carefully to allow steam to escape and arrange the salmon on plates with
the baby new potatoes, steamed carrots and green beans. Garnish with the lime wedges to serve.