Filo is a healthier pastry to use for this fish pie recipe because it’s made with a small amount of oil. Per 100g, filo has 304 calories and 2.7g fat, while shortcrust has 453 calories and 29.1g fat.
Ingredients
- 600ml skimmed milk
- 150ml home-made fish stock
- 700g haddock fillet
- 10 black peppercorns
- 4 fresh bay leaves
- 1 small onion, halved
- 4 cloves
- 50g low-fat spread
- 45g plain flour
- 2 filo pastry sheets
- 2 tbsp sunflower oil, plus extra for greasing
- 1/2 tsp sesame seeds
- 75g cooked and peeled prawns, thawed if frozen
- 100g cooked and shelled mussels, thawed if frozen
- 8 spring onions, thinly sliced
- 2 tbsp low-fat crème fraîche
- Finely grated zest of 1/4 lemon
- 2 tbsp chopped fresh dill
Method
- 1. Preheat the oven to 190°C/ fan170°C/gas 5. Put the milk, stock, haddock, peppercorns, bay leaves, onion and cloves into a non-stick pan over a medium heat. Bring to the boil, cover, and simmer for 7 minutes, until the fish is just cooked. Lift the fish onto a plate and, when cool enough, break into large flakes, discarding the skin and bones. Strain the liquid into a jug.
- 2. Wash the pan and melt the low-fat spread in it. Stir in the flour and, gradually, the reserved liquid. Bring to the boil, stirring, then reduce the heat and simmer for 10 minutes, stirring now and then, until thickened.
- 3. Meanwhile, lay out 1 filo sheet and brush lightly with oil. Lay the second sheet on top. Using 1 upturned dish as a template, cut out 4 discs, each 1cm wider than the dish. Lightly scrunch up like ruffled tissue paper, place on a lightly oiled non-stick baking sheet and sprinkle with sesame seeds. Bake for 7 minutes, until crisp and golden.
- 4. Stir the fish into the sauce with the remaining ingredients and season. Simmer for 2-3 minutes and spoon into 4 warm round bowls. Lay the pastry on top and serve immediately.
Nutritional info
Per serving: 414kcals, 14.8g fat (3.4g saturated), 50.3g protein, 21.6g carbs, 8.2g sugar, 1g salt