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August 2, 2010 | by  | in Opinion |
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Fish pie

The Lyons Share

Fish pie is an easy recipe, and if made with salmon, it is an easy way to get more omega-3 oils into your diet. It’s also a good way to use up canned fish you have lying around in your cupboard. While it’s usually made with unflavoured fish, using cans of flavoured fish could add some interesting variety. Try at your own risk.

Casserole Ingredients:

• Approx 300 grams fish (you don’t have to be too exact with this; use what you have).
• 3 tablespoons butter.
• 1 onion, finely chopped.
• 3 tablespoons flour.
• 1 1/2 cups milk.
• 250g mixed vegetables (again this doesn’t have to be exact; use about a cup’s worth). Frozen veggies work well.

Casserole Method:

• NB: Take into account the topping options when you’re making the casserole part of the pie. Rice, potatoes and/or eggs can all be cooked while you’re making the casserole.
• Melt butter in a saucepan, add onion and cook until translucent.
• Blend in flour and cook for one minute.
• Gradually stir in milk and heat until the sauce comes to the boil.
• Add cubed fish and vegetables.
• Simmer for two minutes.
• If you’re using rice (see ‘Toppings’ section), placed the rice in a greased ovenware dish, and spread the fish casserole on top. Otherwise place the casserole by itself in a greased dish.
• Bake at 150oC / 300oF for 20 minutes.
• Add toppings, and cook for a further ten minutes.


• Rice
• Mashed potato
• Breadcrumbs
• Sliced boiled eggs
• Grated cheese

Use any combination of the above toppings.

Food tip of the week:

• When you require a lot of diced onion, it’s easiest to throw it into a blender. Does the job for you, and is much quicker too. Just turn away when you then open the blender lid, as a blast of onion that strong will have anybody weeping their heart out.
• Incidentally, the reason onions make people cry is that when you cut an onion, you release sulphenic acids, which forms sulphuric acid when mixed with the water in your eyes. This burns, which stimulates tear production to wash the irritant out.
• You may also have noticed how the smell of onion lingers on your hands. You can get rid of this by rubbing a pinch of salt mixed with a little water over your hands then rinsing them under water.

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