Fish

Filo fish pie recipe

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Make a delicious fish pie that the whole family will love with this delicious recipe with a crispy filo pastry topping. This quick and easy dish is full of protein and flavour – the ideal wellbeing win.

Regularly eating fish is an effective way to enjoy more health-sustaining nutrients in your diet. Salmon is an incredibly nutritious fish, especially when it comes to omega-3s. These fatty acids are great for our bodies. They support healthy brain function, the heart, joints as well as our general wellbeing. Those who eat plenty of fish tend to be less at risk from heart disease. Fat is important in the makeup of our brain, with fatty acids being essential for our brain function too. Salmon is also an excellent source of high-quality protein, vitamins and minerals including potassium, selenium and vitamin B12.

When sourcing your fish for your fish pie, opt for sustainable seafood. Look for fish that features the blue tick of the Marine Stewardship Council (MSC) on its labelling. The MSC only provide the blue fish label seafood from fisheries that have been certified to the MSC’s standards for sustainable fishing.

Discover more delicious recipes from Liz Earle Wellbeing

Ingredients

  • 600ml whole milk
  • 2 salmon fillets (250g)
  • 2 fresh haddock loins (250g)
  • 75g unsalted organic butter
  • 1 bulb of fennel, finely sliced
  • 1 medium onion, finely sliced
  • 3 large cloves garlic, finely sliced
  • 3 good-quality anchovies
  • 40g flour
  • 200ml white wine
  • 200g raw jumbo king prawns (shells removed)
  • Handful of dill, finely chopped
  • One lemon, zest
  • 6 sheets of filo pastry
  • Sea salt and black pepper

Method

  1. In a medium pan, gently heat your milk until it starts to simmer, then add the fish to the milk mixture and continue to simmer for five minutes. Set the fish aside and save the infused milk.
  2. Preheat the oven to 200°C/400°F/gas mark 6. On a medium heat, add 50g of butter to a large non-stick pan and heat until foaming. Add the fennel and onion, mixing well with the melted butter, then cover with a lid and leave to cook for ten minutes, stirring occasionally. The onions and fennel should be soft and golden.
  3. Add the garlic and anchovies to the pan and sauté for five minutes, breaking down the anchovies with a spoon.
  4. Add the flour to the pan and mix thoroughly for a few minutes. Then, bit by bit, add the fish-infused milk to the mixture until fully combined. Follow with the white wine and let the sauce simmer for a few minutes.
  5. Gently break up the cooked fish into large chunks (removing any skin and bones if present) and add to the sauce along with the raw prawns. Season generously with salt and pepper and add in the dill and lemon zest.
  6. Melt the remaining butter and brush over one side of the sheets of filo pastry.
  7. Pour your mixture into a two-litre baking dish, and lay the sheets of filo on top, gently folding or crumpling to create texture. Ensure the mixture is covered fully.
  8. Place the pie in the oven and cook for 30-35 minutes or until the filo pastry is golden brown.