Compressed fish with thought 1500
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Ingredients

  • 700g frozen mashed potato
  • 700g frozen fish pie mix
  • 1 tbsp olive oil
  • 200g frozen chopped onion
  • 1 tbsp frozen chopped garlic
  • 1 tbsp frozen chopped ginger
  • 2 tbsp frozen chopped chilli
  • 3 tbsp balti paste
  • 300ml lighter crème fraîche
  • 150g frozen British garden peas
  • 2 tbsp frozen chopped coriander

Method

  1. 1

    Put the frozen mashed potato in a microwave-safe bowl with 2 tbsp water. Cover with cling film and cook on high for 8-9 minutes, stirring every 2-3 minutes until thoroughly defrosted and piping hot. Set aside.

  2. 2

    Meanwhile, put the frozen fish mix into a large deep frying pan and cover with cold water. Bring to the boil, then simmer for 2-3 minutes until the fish flakes easily. Remove the fish with a slotted spoon and transfer to a 2-litre ovenproof baking dish. Break into small chunks with a fork. Reserve 150ml of the poaching liquid.

  3. 3

    Heat the olive oil in a large frying pan, add the frozen onion, garlic, ginger, and chilli and fry over a medium-high heat for 8-10 minutes, stirring occasionally, until the onions are golden and any excess moisture has evaporated. Stir in the balti paste and cook for a further 1 minute.

  4. 4

    Reduce the heat and gradually stir in the crème fraîche and reserved poaching liquid. Stir in the peas and chopped coriander and simmer for 1-2 minutes. Pour the sauce over the fish and gently mix together.

  5. 5

    Spoon the mashed potato over the filling to cover completely – using the prongs of a fork to spread it evenly. Place on a baking tray and bake in theoven for about 35 minutes until golden and bubbling.

Nutritional Details

Each serving provides
  • Energy 1616kj 386kcal 19%
  • Fat 16.2g 23%
  • Saturates 8.7g 44%
  • Sugars 6.7g 7%
  • Salt 1.3g 22%

% of the Reference Intakes

Typical values per 100g: Energy 448kj/107kcal

Each serving provides

27.6g carbohydrate 4.3g fibre 30.3g protein

 
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