1. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub Fish Pie

2. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub Ingredients 3 large potatoes 25g margarine 100ml milk White Sauce - 25g margarine - 25g plain flour - 250ml milk - parsley 250g fresh or frozen fish, e.g. cod, haddock, hoki 2 tomatoes, chopped

3. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub Equipment Saucepan, potato masher, knife, chopping board, colander, spatula, measuring jug, whisk, mixing spoon and baking dish.

4. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub Method 1. Preheat the oven to 200oC or gas mark 6.

5. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 2. Prepare the mashed potato topping. Peel the potatoes, cut into large pieces and boil for 15 minutes or until tender.

6. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 3. While the potatoes are cooking, make the sauce. Melt the margarine in a saucepan.

7. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 4. Add the flour and mix to form a paste.

8. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 5. Gradually add the milk, stirring constantly with a whisk. The sauce will become thick.

9. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 6. Reduce the heat, and allow to simmer for 2 minutes. Add parsley.

10. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 7. Drain the potatoes and add the butter and milk.

11. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 8. Mash until smooth and creamy.

12. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 9. Place the fish in the bottom of a baking dish. 10. Place the tomato over the fish.

13. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 11.Pour the sauce over the fish.

14. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 12. Spoon the mashed potato over the sauce.

15. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub 13. Bake for 40 minutes in the oven, until golden brown. Tips Add interest to the mashed potatoes by adding parsley, cheese or mustard. Try using a mixture of different fish, for example salmon and prawn. Instead of tomato, try adding cooked spinach, boiled egg or mushrooms. Vegetarian? Instead of fish, use a mixture of boiled egg, spinach and cashew nuts.

16. © British Nutrition Foundation 2006www.nutrition.org.uk/cookclub For further recipes, go to: www.nutrition.org.uk/cookclub © British Nutrition Foundation 2006