We’ve been away for a few days and then had a weekend of birthdays which has meant being away from our usual way of eating. Today I had a chance to get back in the kitchen to cook…. I really fancied fish but after a few days away we had a rather bare fridge and veggie rack. BANG goes that idea, no potatoes. So I had to get creative. Finding some wheatfree breadcrumbs in the freezer I decided to remake fish pie. If I have ends of wheat free bread left or make a rather crumbly loaf I tend to whizz it into breadcrumbs and freeze for a later date. Tonight was date night.
I used frozen fish as that’s all I had but you could use fresh.
Crunchy Fish Bake (Wheat Free)
2015-11-08 15:08:08
Serves 4
A crunchy, easy variation on fish pie.
Prep Time
20 min
Nutrition Facts
Serving Size
615g
Servings
4
Amount Per Serving
Calories 514
Calories from Fat 210
% Daily Value *
Total Fat 24g
36%
Saturated Fat 9g
44%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 155mg
52%
Sodium 471mg
20%
Total Carbohydrates 21g
7%
Dietary Fiber 6g
23%
Sugars 11g
Protein 55g
Vitamin A
371%
Vitamin C
209%
Calcium
58%
Iron
39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 4 fish fillets (I used salmon)
- 500ml milk
- 1 bay leaf
- 2 tbsp wheat free flour
- 1/2 cup water
- 8 - 10 medium mushrooms
- 2 peppers
- 2 handfuls of fresh or 4 clumps of frozen spinach
- Dash of lemon juice
- 1 tsp dijon mustard
- 2 tsp dried mixed herbs
- grated nutmeg
- seasoning
- 3 cups of wheat free breadcrumbs
- 100g grated cheese
Instructions
- Place the fish fillets in a large, wide bottomed pan and half cover with milk. Add the bay leaf.
- Simmer until the fish is cooked (around 10 minutes but do check it as it depends on whether it is fresh or frozen).
- Remove the fish from the milk and flake it into a dish.
- Mix the flour with a 1/2 cup of water. Add to the milk and simmer gently whilst stirring, the sauce will thicken.
- Remove the bay leaf.
- Now add the chopped vegetables and spinach to the sauce.
- Add the lemon juice, mustard, herbs, nutmeg and season to taste.
- Stir the fish back in. Now place the mixture into an overproof dish.
- Top with the breadcrumbs and grated cheese.
- Cook in the oven at Gas Mark 4 for 30-40 minutes, until it is hot, the cheese is melted and the breadcrumbs toasted.
https://www.dietitianuk.co.uk/