As a part-time student, meaning I have to have a part-time job! Income has been cut in half, meaning I am always trying to be thrifty in the kitchen and try to make the foods that I buy go a long way. My fast fish pie is no exception, not only will it save your pennies, it will also boost you full of goodies. I am luckily enough to be an ambassador to the Marine Steward Council (MSC) here in Australia. I chose my tinned fish on whether it has the MSC stamp of approval that this is a sustainable seafood product. Tuna by far is the countries favourite tinned fish, but there is pressure as stocks are being exploited and the way it is fished not only causes environmental worries but lots of other marine life get caught up in the whole embargo! If you are interested on the nutritional aspect to tuna. It is high in the marine food chain, which means it does obtain some high mercury levels which is terrible for our systems, this can be chelated by always using coriander with tuna to help mop up these levels OR we can turn to other options! My favourite tinned fish is mackerel (you can find the sustainably sourced stuff here) I literally cannot tell the difference in taste between this and tuna. It comes filleted, no bones and is so much better for you.
The smaller the fish, which is from cold waters are so much better for you, they contain higher levels of omega 3 fatty acids which will help every cell in you body, they are rich in protein, niacin (great for depression), vit B12, magnesium (sleep) and zinc (immunity).
Oily fish (such as mackerel) are rich in vitamins A and D. Omega 3’s will help with body inflammation (injury, skin problems etc), it will encourage the body to fight infection and will also help your peepers! Substantial amounts of “good” fish will help you sleep better, aid with depression, PMS symptoms, bone and tissue repair and so much more.
My little fast fish pie is a great way to get some mood boosting goodness in your body, I bulked out the meal with some eggplant (but you can use zucchini, carrots etc), make in small ramekin dishes and freeze for later. Great for kids and wont break the bank.
Makes 4 Ramekin Dishes:
2 Lg White Potatoes, scrubbed, boiled & mashed
1 Red onion, diced
1/2 Cup Eggplant, cubed
1 Tin (125g) sustainably sourced mackerel fillets
1 Tsp dijon mustard
1 Lemon, squeezed
For the white sauce;
1/3 Cup Plain flour
1 Cup milk
For the topping;
1/4 Cup finely grated parmesan cheese
- Preheat oven to 180c. Get your potatoes on the boil, read to mash.
- During this time make your white sauce by gently melting butter in a small sauce pan, add flour cook for a further 3o seconds before adding your milk and whisking over gentle heat until it has thickened. If too thick add a little more milk or if too thin add a touch more flour.
- When white sauce is right consistency, add mustard and lemon juice and whisk well together. Season with some salt and pepper.
- Add mackerel, eggplant to white sauce and stir well together. Ensure all is covered in white sauce.
- Evenly distribute into ramekin dishes (or one larger dish). Mash your potato with a knob of butter and sea salt and pepper. Dollop on top of ramekin dishes, spread with fork and sprinkle parmesan evenly on top.
- Pop in the oven for 2o minutes. Until browned and bubbling. Serve with some peas.