Fish Pie

Good Housekeeping (South Africa) - - YOUR KITCHEN -

Serves 6 IN­GRE­DI­ENTS 400g tin of pilchards in brine 1 onion, chopped 30ml co­conut oil 30ml co­conut flour 3 eggs 250ml full-cream milk 5ml salt ground black pep­per 5ml ori­g­anum METHOD 1. Pre­heat oven to 180°C and grease a pie dish. 2. Drain the pilchards and mash them with a fork. 3. Lightly fry the onion in the co­conut oil. Add the onion to the fish and stir. 4. Now add the co­conut flour and eggs, and stir well. 5. Lastly, add the milk, salt, pep­per and ori­g­anum, and mix. 6. Pour all this into the pie dish and bake for 30 min­utes. 7. The pie firms up on stand­ing, so leave it for 10 min­utes be­fore slic­ing. ‘Oily fish like pilchards are typ­i­cally cold, deep-wa­ter fish, which means they will be rich in omega-3 fatty acids, DHA and EPA. These are anti-in­flam­ma­tory and won­der­ful for mood and brain func­tion.’

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