Fish pie with pea and parsnip mash

A LIGHTER take on a traditional fish pie. Serve with a crunchy green salad or steamed greens to add to the good hit of nutrients from the trio of vegetables and omega 3-packed fish.

Serves 2 (402 calories)

2 parsnips (approx 200g), chopped

125g petits pois

15g unsalted butter

4 spring onions, sliced

10g plain flour

2 tsp white wine vinegar

250ml fish or vegetable stock

25g creme fraiche

1 tsp wholegrain mustard

Salt and pepper

200g mixed fish (pie mix or salmon and smoked haddock in equal amounts)

150g spinach

1 tbsp olive oil

Splash of water or milk (optional) PREHEAT the oven to 180c/gas 4. Steam the parsnips for 20-30 minutes until soft, adding the peas for the final 5 minutes. Drain and set aside. Melt the butter in a saucepan and saute the spring onions for 5-10 minutes, until they start to caramelise. Add the flour and mix well to create a paste. Pour in the vinegar and stir well. Next, pour in half the stock. Keep stirring well over the heat — don’t worry if it looks lumpy at first, it will gradually become smooth. Add the rest of the stock and mix, then spoon in the creme fraiche and mustard and season with salt and pepper. Add the fish and cook over a low heat for 2-3 minutes, until just cooked. Meanwhile, wilt the spinach in a separate pan. Drain well, squeezing out as much water as you can, then chop and stir through the fish mix. Pour into a small ovenproof dish and set aside. Put the parsnips and petits pois into a food processor with the olive oil, season with salt and pepper and pulse until smooth — or mash roughly. Add a splash of water or milk to loosen it up. Spoon the mash over the fish mixture and bake for 20-25 minutes, until the top is crisp and golden.