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8 tips for healthy eating
The Eatwell Guide
Food labelling terms
Reference intakes on food labels
Starchy foods and carbohydrates
Dairy and alternatives
Meat in your diet
Fish and shellfish
The healthy way to eat eggs
Beans and pulses
Water, drinks and your health
Eating processed foods
5 A Day portion sizes
5 A Day recipes
5 A Day tips
5 A Day and your family
5 A Day on the go
5 A Day on a budget
5 A Day FAQs
School Fruit and Vegetable Scheme
Salt: the facts
Sugar: the facts
Top sources of added sugar
What does 100 calories look like?
Red meat and the risk of bowel cancer
What is a Mediterranean diet?
How to store food and leftovers
How to prevent food poisoning
What to do with raw chicken
How to wash fruit and vegetables
The truth about sweeteners
Sprouted seeds safety advice
Surprising 100-calorie snacks
Chilli con carne
Easy Italian chicken
Hearty vegetable soup
Mediterranean beef pasta
Tomato pasta sauce
You can use any kind of white fish, such as cod or haddock, and even add an oily fish like salmon, to make this tasty fish pie.
Salmon is a good source of omega 3 fatty acids. Aim for at least 2 portions of 140g of fish a week, including a portion of oily fish.
- Serves: 4
- Time: 60 minutes
- 700g potatoes, peeled and diced
- 4 fillets of haddock (or any kind of white fish or salmon)
- 425ml 1% fat milk
- 25g low-fat spread
- 25g flour
- 25g reduced-fat strong hard cheese
- 320g broccoli (to serve)
Preheat the oven to 200C or gas mark 6.
Start by preparing the potatoes. Boil them for about 10 to 15 minutes until they're soft, then drain them and mash with a little milk.
To make the sauce, mix the milk, low-fat spread and flour in a small pan and warm over a medium heat. Stir continuously until the sauce starts to bubble and thicken.
Pour the sauce over chunks of fish in an ovenproof dish, then top with mashed potato and sprinkle the cheese over the top.
Bake in the centre of the oven for 30 minutes until the top is golden brown. Serve with broccoli.
Alternatively, use any kind of white fish or salmon. Try peas or green beans instead of broccoli.
|Nutrient||Per 100g||Per 458g serving|
|(of which sugars)||1.7g||7.6g|
|(of which saturates)||0.5g||2.1g|
These figures apply to servings with haddock and 80g of broccoli per portion.
This recipe contains fish, milk and wheat (gluten).
Food safety tips
Make sure the pie's steaming hot all the way through before serving it up.