Fish & finger pie

The recipe Fish & finger pie can be made in roughly 1 hour. One portion of this dish contains approximately 42g of protein, 29g of fat, and a total of 618 calories. This recipe serves 6 and costs $3.68 per serving. If you have cheese, butter, rolled oats, and a few other ingredients on hand, you can make it. 17 people were glad they tried this recipe. It is brought to you by BBC Good Food. It is a good option if you're following a pescatarian diet. Taking all factors into account, this recipe earns a spoonacular score of 81%, which is spectacular. Similar recipes include Fish finger torpedoes, Fish finger tacos, and Pea & pesto soup with fish finger croûtons.

Servings: 6

Preparation duration: 20 minutes

Cooking duration: 40 minutes

 

Ingredients:

200g plain flour

100g cold butter

50g rolled oats

50g hard cheese, grated - be careful!

500g skinless and boneless white fish

2 large carrots

100g frozen peas

400g large cooked and peeled prawns, thawed if frozen

50g butter

50g plain flour

450ml milk

30g chopped parsley

pepper

1 bay leaf

Equipment:

oven

sauce pan

wooden spoon

mixing bowl

Cooking instruction summary:

First make the topping: Heat oven to 200C/fan 180C/gas 6. Place the flour in a large mixing bowl. Cut the butter into small pieces and add to the flour. Add the oats and, using a fork, mash the butter into the flour and oats until the mixture looks like large breadcrumbs. This could take a child up to 5 mins. Add the cheese and stir until mixed together well. Set this aside as you prepare the filling. To make the filling: Cut the cod into finger-sized pieces and place in the buttered oven-proof dish. Peel the carrots and cut into pieces the size and shape of your little finger. Put the carrots in the same dish as the cod, then add the peas and the prawns. To make the sauce: Place the butter into a saucepan and allow to melt over a medium heat. Remove the saucepan from the heat, then add the flour, stirring to form a thick smooth paste. Place the saucepan back over the heat and cook for 2 mins to remove the starchy taste. Gradually add the milk, a little at a time, and stir with a wooden spoon, making sure that no lumps appear, until you have a smooth sauce. This mixture should resemble the consistency of double cream. When the sauce has come to the boil, turn down the heat and simmer for 2 mins. Season with pepper according to taste. Add the parsley and bay leaf, then pour the sauce over the fish, carrots and peas. Finally: Sprinkle the topping you made earlier over the fish and sauce. Place the dish into the oven, then bake for approximately 20-25 mins or until the topping is golden and crunchy. Remove from the oven and serve with crispy salad or mashed root vegetables

 

Step by step:

To make the filling

1. Cut the cod into finger-sized pieces and place in the buttered oven-proof dish. Peel the carrots and cut into pieces the size and shape of your little finger.

2. Put the carrots in the same dish as the cod, then add the peas and the prawns.


To make the sauce

1. Place the butter into a saucepan and allow to melt over a medium heat.

2. Remove the saucepan from the heat, then add the flour, stirring to form a thick smooth paste.

3. Place the saucepan back over the heat and cook for 2 mins to remove the starchy taste. Gradually add the milk, a little at a time, and stir with a wooden spoon, making sure that no lumps appear, until you have a smooth sauce. This mixture should resemble the consistency of double cream. When the sauce has come to the boil, turn down the heat and simmer for 2 mins. Season with pepper according to taste.

4. Add the parsley and bay leaf, then pour the sauce over the fish, carrots and peas.

5. Finally: Sprinkle the topping you made earlier over the fish and sauce.

6. Place the dish into the oven, then bake for approximately 20-25 mins or until the topping is golden and crunchy.

7. Remove from the oven and serve with crispy salad or mashed root vegetables


First make the topping

1. Heat oven to 200C/fan 180C/gas

2. Place the flour in a large mixing bowl.

3. Cut the butter into small pieces and add to the flour.

4. Add the oats and, using a fork, mash the butter into the flour and oats until the mixture looks like large breadcrumbs. This could take a child up to 5 mins.

5. Add the cheese and stir until mixed together well. Set this aside as you prepare the filling.


Nutrition Information:

Quickview
617k Calories
41g Protein
28g Total Fat
46g Carbs
30% Health Score
Limit These
Calories
617k
31%

Fat
28g
45%

  Saturated Fat
16g
105%

Carbohydrates
46g
16%

  Sugar
6g
7%

Cholesterol
279mg
93%

Sodium
845mg
37%

Get Enough Of These
Protein
41g
84%

Selenium
87µg
125%

Vitamin A
5777IU
116%

Vitamin K
93µg
89%

Manganese
1mg
51%

Phosphorus
495mg
50%

Vitamin C
33mg
40%

Vitamin B12
2µg
38%

Vitamin B3
7mg
35%

Folate
139µg
35%

Vitamin B1
0.51mg
34%

Vitamin B2
0.5mg
29%

Calcium
286mg
29%

Iron
4mg
27%

Vitamin D
3µg
27%

Magnesium
87mg
22%

Zinc
3mg
21%

Copper
0.4mg
20%

Potassium
664mg
19%

Fiber
3g
16%

Vitamin B6
0.3mg
15%

Vitamin E
2mg
15%

Vitamin B5
1mg
13%

covered percent of daily need
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Food Trivia

'SPAM' is short for spiced ham.

Food Joke

Amathophobia: The fear of dust. Anananany: The inability to stop spelling 'banana' once you've started. Anatidaephobia: The fear that wherever you are, a duck is watching! Androphobia: The fear of men. Angoraphobia: The fear of soft sweaters and rabbits. Anthropophobia: The fear of human beings. Archibutyrophobia: The fear of peanut butter sticking to the roof of your mouth. Eonaphobics: The fear of transvestites. Friendorphobia: The fear of being asked "Who goes there?" Friggaphobics: People who fear Fridays. Genuphobia: The fear of knees. Graphophobia: The fear of writing. Heortophobia: The fear of holidays. Iophobia: The fear of rust. Katagelophobia: The fear of ridicule. Lyssophobia: The fear of insanity. Peniaphobia: The fear of poverty. Phobaphobia: The fear of fear itself. Phobia: What you have left over after you drink two out of a 6-pack. Phronemophobia: The fear of thinking. Pognophobia: The fear of beards. Quadriphobia: The fear of 4-way stops and not knowing who goes next.

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