STAYING fit and healthy is at the front of everyone’s minds at the minute. We all know that diet plays a big part in our overall health so this week’s recipes are packed full with immune-system-boosting ingredients to help us keep well.
My tasty fish pie recipe is a great way to pack in plenty of nutrients. Use a mix of your favourites – oily fish, such as salmon, contain important Omega 3 fats, while white fish is a great source of low-fat protein.
Round off with my delicious ginger cake; ginger is hailed by many as a health hero and it has been claimed to have pain-relieving properties, as well as helping with inflammation and digestion issues. Enjoy – and stay well.
FISH PIE
(Serves 4)
100g butter
200g plain flour
450ml milk
400g mixed fish (salmon, cod, haddock trimmings)
150g frozen peas
150g cheddar cheese
30g rolled oats
fresh parsley, handful, chopped
salt and pepper
Method:
Preheat the oven to 200C. For the white sauce, place half of the butter in a large pot, melt on a gentle heat. Add a quarter of the flour, mix vigorously with the butter then add in the milk. Keep stirring until you have a really smooth sauce (using a whisk is best). Season with salt and pepper to taste.
Add the fish mix to the sauce and keep on a gentle heat for five minutes. Remove from the heat and add in the peas and a third of the cheese. Spoon into an oven-proof dish.
For the topping, sieve the remaining flour into a large bowl. Add the remaining butter and rub with the flour until it resembles crumbs. Add in the oats and cheese and place over the top of the fish. Cook in the oven for 35 minutes, until browned and bubbling. Garnish with the parsley on top.
GINGER CAKE
(Serves 4)
175g butter (or margarine)
175g caster sugar
3 eggs
225g flour, self-raising
2 tsp ground ginger
2 tbsp golden syrup
2 tbsp milk
Method:
Line a loaf tin with greaseproof paper – for this recipe, I have used small 2.5-inch rings. Make sure the paper is a good inch over the ring. Preheat the oven to 160C.
Cream the sugar and the butter together until light and fluffy. Break the eggs into a separate bowl and beat them until they are well mixed. Add a little at a time to the creamed butter and sugar along with a little of the flour, mixing thoroughly. Repeat until all the egg and flour have been used.
Fold in the ginger and the syrup, followed by the milk, ensuring the mix has no lumps. Place into baking tins and cook in the oven – for 40 minutes for a loaf tin, 15 minutes if in a ring. Remove from oven and allow to cool, removing from the rings or tin on to a wire rack. Serve warmish with a crème anglaise custard.
