Individual Fish Pies (FODMAP) by Amelia Freer

Individual Fish Pies

Oily Fishgreat for families

GLUTEN-FREE, DAIRY-FREE

This family recipe was created for those also following a low FODMAP programme. There is nothing wrong with the real deal but sometimes I want something lighter that isn’t loaded with cream or cheese and so I love this lighter version. You don’t taste the coconut flavour I promise.

serves 4

INGREDIENTS

300g cod fillet (approx. 2 small fillets)
300g undyed smoked haddock
150g raw king prawns
1 x 400ml tin of coconut milk
1 tbsp garlic-infused oil
juice and zest of 1 lemon
2 bay leaves
optional: a splash of white wine
sea salt and freshly ground black pepper
1 large celeriac, peeled and chopped into equal-sized chunks
2 sprigs of fresh thyme, leaves picked
1 1/2 tbsp unflavoured coconut butter
3 spring onions, green parts only, thinly sliced
small handful of fresh chives, chopped
1 tbsp fresh parsley, chopped, to serve


STEP-BY-STEP

Put the coconut milk, garlic oil, lemon juice and zest and bay leaves into a large, deep pan. Add the cod and haddock and bring to a gentle simmer. Poach the fish for approximately 10 minutes until the flesh flakes easily.

Remove the fillets and set aside. Add the wine (if using) to the poaching liquid, season to taste with salt and pepper, and leave to simmer over a low heat while you make the celeriac mash.

Preheat the oven to 200c/180c fan /gas 6. Put the celeriac into a pan of boiling water and boil with the thyme leaves until tender. Drain and mash with the coconut butter, and season with salt and pepper.

Flake the fish and divide between four individual ovenproof dishes (or you can use one big dish). Add the prawns, spring onion and chives to each pot and pour over a quarter of the poaching liquid – it should have thickened slightly by now. Top with celeriac mash and bake for 40–50 minutes, or until the pies are golden on top.

Scatter with chopped fresh parsley and serve with steamed greens such as broccoli, peas or rainbow chard.


INGREDIENTS

300g cod fillet (approx. 2 small fillets)
300g undyed smoked haddock
150g raw king prawns
1 x 400ml tin of coconut milk
1 tbsp garlic-infused oil
juice and zest of 1 lemon
2 bay leaves
optional: a splash of white wine
sea salt and freshly ground black pepper
1 large celeriac, peeled and chopped into equal-sized chunks
2 sprigs of fresh thyme, leaves picked
1 1/2 tbsp unflavoured coconut butter
3 spring onions, green parts only, thinly sliced
small handful of fresh chives, chopped
1 tbsp fresh parsley, chopped, to serve


STEP-BY-STEP

Put the coconut milk, garlic oil, lemon juice and zest and bay leaves into a large, deep pan. Add the cod and haddock and bring to a gentle simmer. Poach the fish for approximately 10 minutes until the flesh flakes easily.

Remove the fillets and set aside. Add the wine (if using) to the poaching liquid, season to taste with salt and pepper, and leave to simmer over a low heat while you make the celeriac mash.

Preheat the oven to 200c/180c fan /gas 6. Put the celeriac into a pan of boiling water and boil with the thyme leaves until tender. Drain and mash with the coconut butter, and season with salt and pepper.

Flake the fish and divide between four individual ovenproof dishes (or you can use one big dish). Add the prawns, spring onion and chives to each pot and pour over a quarter of the poaching liquid – it should have thickened slightly by now. Top with celeriac mash and bake for 40–50 minutes, or until the pies are golden on top.

Scatter with chopped fresh parsley and serve with steamed greens such as broccoli, peas or rainbow chard.