Coolbaby.ie blog is constantly on the lookout for tips and suggestions for parents. We really love this recipe from Annable Karmel and decided to share it with you. (See link below for further great recipes).
The old saying that ‘Fish is Good for the Brain’ is absolutely true. Oil rich fish such as salmon, tuna and sardines are especially good brain boosters. This is down to their high levels of omega-3 essential fats which are vital for brain function and can also help the performance of dyslexic and hyperactive children.
Ideally you should try to include two portions of oily fish a week in your child’s diet. Easier said than done you might think, as fish is a notoriously difficult food to get children to eat; they feel squeamish about any fish that doesn’t come battered or covered in breadcrumbs. So I have come up with a really tasty mini fish pie. It’s good to make these in ramekins so your child has an individual portion that looks attractive. Alternatively you can make a big portion in a casserole dish and feed the whole family. It is ideal for freezing.
- Prep 20 minutes
- Cook 45 minutes
- Serves 4-6
- Suitable for freezing
Ingredients
| Potato topping
800g potatoes 30g butter 7 tbsp milk 4 tbsp freshly grated Parmesan 1 egg, lightly beaten Salt and freshly ground black pepper, to taste
|
For the sauce
45g butter 1 large shallot, diced 2 tbsp white wine vinegar 45g flour 450ml fish stock 6 tbsp double cream 1 ½ tsp chopped fresh dill or chives, chopped Salt and freshly ground black pepper, to season |
Salmon & Cod Filling
250g salmon, skin removed and cut into 2 cm chunks 250g cod, skin removed and cut into 2 cm chunks 150g small cooked prawns 70g frozen peas
|
Method
- Pre-heat the oven to 200ºC/400ºF/Gas 6.
- Boil the potatoes in salted water.
- Drain and mash with the butter, milk and Parmesan and season to taste.
- To make the sauce, melt the butter and sauté the shallot for 5–6 minutes until soft.
- Add the white wine vinegar and boil for 2–3 minutes until the liquid has evaporated.
- Stir in the flour to make a roux.
- Gradually, stir in the fish stock and then cook over a medium heat, stirring continuously.
- Bring to the boil then cook stirring until thickened.
- Remove from the heat and stir in the cream and the chopped dill or chives. Season well as the fish is unseasoned.
- Divide all the fish and peas among four or six mini ramekins (depending on the size) and pour over the sauce.
- Brush the potato topping with a little beaten egg. Bake for 25 minutes.
- Freeze, assembled but uncooked.