I am a very adventurous eater but fish is not my thing. Fortunately, Lexi absolutely loves fish. As a baby fish pie was one of her favourites. It had been years since I last made it because we rarely eat potatoes but I recently made it again (one batch with potato and another with cauliflower). Since I preach about eating variety and leading by example, I made sure I had some, and I found I realy enjoyed it!
Why Use White Fish?
The term Whitefish refers to any type of fish that has flaky white meat. It is a very popular type of seafood not only for its light flavor, but also for its nutritional properties.
White fish is very high in phosphorous. Phosphorus is widely known to help maintain bone structure and density, as well as helping bones heal. By eating whitefish on a regular basis you may be able to avoid having bone problems with age, which if delayed can cause incurable ailments such as osteoporosis.
One of the vitamins found in whitefish is vitamin B12. This vitamin is essential for healthy nerve function and it is vital for the production of new red blood cells. People who suffer from conditions like anemia are often prescribed a steady supplement of Vitamin B12 to help with that health issue. Many sufferers of anemia will consume a healthy amount of whitefish in order to help supplement this need for B12 in the hopes of maintaining a healthy production of new red blood cells.
Whitefish contains a healthy dose of Vitamin B6, which is known to help fight inflammation in the body. This becomes an essential nutrient for anyone who is suffering from inflammation related illness such as asthma or arthritis. Studies find that eating foods with Vitamin B6 can help reduce pain from arthritis and can help reduce the amount of asthma attacks for those who live with these conditions.
Whitefish is also an excellent source of Vitamin B3! This essential vitamin is known by researchers to help boost the immune system. Scientists have found that by giving high doses of B3 can help patients recover from infections faster and it can also help deal with infections cause by the much feared superbugs. Now the chances are that you won’t ever have to worry about MRSA, but it is nice to know that your seafood dinner can help fight off that nasty cold.
Nutrients in healthy Whitefish can also help promote healthy brain function. Not only do they help your brain function properly by supporting brain cell function, but they also help your brain work better. Many of the nutrients of Whitefish help create new neural pathways within your brain, which can help boost not only basic brain functions, but will also help in making you smarter. When we learn something new our brain creates new neural pathways to help reinforce that new skill or piece of information. The better your brain is at creating these pathways, the more efficient you will become at learning something new. So go help your brain remember all of these wonderful facts about the health benefits of whitefish and go have some for your next meal!
Fish pie is traditionally made with potato, however, it is very easy to make a low carb version (as you'll see below).
Preparation and cook time: 1 hour
4-5 medium sized potatoes OR 2 heads of cauliflower (for low carb version)
250g skinless white fish fillet
250g skinless smoked haddock
1 small onion, quartered
2 1/2 cups full cream milk
1 cup frozen green peas
7 Tbs butter
1/2 cup all purpose flour OR coconut flour (for low carb version)
salt and freshly ground pepper, to taste
pinch of freshly ground nutmeg
Put the potatoes into a large pan of salted water and bring to a boil. Reduce the heat and simmer for 20 minutes, until tender.
For the low carb version, put the cauliflower into a large pan of salted water and bring to a boil. Reduce the heat and simmer for 10 minutes, until tender.
Meanwhile, arrange the white fish, smoked haddock and onion in a large skilled, add 2 cups of the milk. Bring the milk just to a boil, you will see a few small bubbles. Reduce the heat and simmer for 8 minutes. Then set aside.
Lift the fish into an ovenproof dish. Retain the cooking liquid and discard the onion. Flake the fish into large pieces in the baking dish.
Scatter the frozen peas over the dish.
To make the sauce, melt 3 Tbs of the butter in a saucepan, stir in the flour and cook for 1 minute over medium heat. Gradually pour in the rest of the poaching milk, then stir until blended. Continue stirring until the sauce has thickened and is smooth. Remove from the heat, season with salt, pepper, and nutmeg, then pour over the fish.
Heat the oven to 200 degrees (celsius).
Drain the potatoes / cauliflower and return to the pan with the remaining butter and milk. Season to taste and mash.
Spoon the mashed potato / cauliflower over the fish. Fluff the top with a fork.
Bake for 30 minutes until the top is golden.
Fish bones are a hazard. Always buy deboned fish for feeding children. However, the possibility of finding a bone still exists. When you are breaking up the fish carefully check for stray bones. For older children make them aware of this.
For an even more low carb version, keep the peas aside and serve separately.
You can top the dish with panko crumbs for some added crunch, or cheese.
Garnish with parsley.