Recipe: Gary and Josh's Fish Pie
of salmon or tuna in spring water
2 cups of cooked long grain or Basmati rice (1 cup raw)
1 sachet of white sauce or parsley sauce, made up with water or green top milk as per the instructions on the pack
450 g frozen mixed vegetables
2 spring onions, finely chopped
1 cup of green or red capsicum, finely chopped
Ground black pepper to taste
Half cup dried breadcrumbs
Quarter cup low fat cheese
4-6 cups of broccoli, steamed
To make the fish pie; drain fish and remove any bones. In a larger mixing bowl combine the fish, rice, vegetables, spring onion and capsicum. Add the white sauce and continue mixing until the ingredients are well combined and coated by the white sauce. Season to taste with pepper. Spoon mixture into a lightly greased 30cm pie plate. Combine the breadcrumbs and cheese and sprinkle evenly over the top of the pie mixture.
Bake in a preheated oven at 150 degrees until the top is golden brown and the filling is warmed through, approximately 30 -40 minutes. Serve with salad or steamed vegetables such as carrot, beans, zucchini or broccoli.
the broccoli, rinse and remove stem. Separate into flowettes and
place in a microwave safe bowl, cover with plastic wrap and seal
tightly. Microwave for 2-3 minutes until heated through and
broccoli is a dark green colour and retains a slight crunch.
Cooking time will depend on the strength of the microwave.
Alternatively, steam the broccoli over a pot of boiling water.
own White Sauce or Parsley Sauce
1 cup low fat milk
1 cup water
2 tablespoons cornflour
Freshly ground black pepper
1 tablespoon chopped fresh parsley or 2 teaspoons of dried parsley
Place the cornflour in a bowl and slowly stir in milk and then water until smooth and well combined. Transfer to a saucepan and heat gently, stirring continuously. Do not bring to the boil. Sauce will thicken as it heats and is ready when it coats the back of a spoon. Remove from heat and season to taste.
For Parsley Sauce, stir in the parsley and season to taste with freshly ground black pepper. If using dried parsley, add to sauce at the start of the cooking process to allow flavour to infuse.
Tip: Adding liquid to flour gradually allows you to mix a smooth paste or sauce. Adding too much liquid at a time or adding the flour to the liquid will increase the risk of lumps in your sauce.
Tip: Cheeses with reduced fat content are available from your supermarket. If not choose a cheese that naturally has a lower fat content such as Edam. When using cheese in your cooking it is important to use a small amount of a cheese with good flavour rather than a larger amount of cheese with less flavour.
Options: Kumara can be used as an alternative topping on the fish pie. Reduce the rice content of the pie to 1 cup of cooked rice (half a cup raw). Peel 2 large orange or golden kumara and cut into small cubes. Steam until tender. Place half in the pie mix and reserve the other for the topping. For the toping mash the kumara with 1/4 cup of low fat milk and spread over the top of the pie. Sprinkle with cheese and bake.
Tip: Use Basmati or long grain rices rather than short grained rice. Basmati and long grain rices have a lower GI (Glycemic Index) and provide a longer slower release of energy.
Glycaemic Index (GI) is a physiologically based measure of carbohydrate quality - a comparison of carbohydrates (gram for Gram) based on their immediate effect on blood glucose levels.
Carbohydrates that break down quickly during digestion have a high GI value, as their glucose response is fast and high.
Carbohydrates that break down slowly, gradually releasing glucose into the blood stream have a low GI.