• Jayne Avery

Omega Rich Fish Pie - with monk fish, fresh tuna and fresh salmon

Updated: Oct 2, 2018

Two adults and two children

Gluten Free Option


One fillet fresh salmon

One small fillet fresh tuna

One filleted monk fish (with back bone removed) or other white fish about the same size as the other two steaks

One fish stock cube

1/4 tsp dried dill !

1/4 tsp dried parsley

3/4 pint hot liquid - half milk of your choice /half water,  Sauce flour (about 4/5 tbs) (Use an appropriate amount of corn flour if you want to be gluten free)

One cup frozen peas

One large tomato

Mashed potatoes - enough for your family



  1. Put potatoes on to boil first as they take the longest

  2. Cut fish pieces into bite sized chunks (check for any rogue fish bones)

  3. Put the cut up fish into a medium sized saucepan.

  4. Dissolve the fish stock cube in the hot water and pour over the fish.

  5. Bring to the boil and simmer for about 10 minutes or until fish cooked through.

  6. Take out the fish with a slotted spoon and put into a oven proof dish, big enough to hold the fish about an inch and a half deep. Keep the stock in the pan.

  7. Simmer the stock and gradually add the Carrs Sauce Flour stirring continuously. Keep adding until the sauce has thickened to your taste. As you stir add the frozen peas, dried dill and dried parsley.

  8. Simmer for another two to three minutes still stirring.

  9. Pour the sauce over the fish.

  10. By this time the potatoes should be cooked - drain and mash as you would like. I add a small knob of Pure spread and about a tbs milk of your choice (soya for me)

  11. Spread the mashed potato carefully over the fish mix.

  12. Decorate by dragging a fork over the surface.

  13. Arrange sliced tomatoes on top.

  14. Put under a hot grill until the tomatoes are soft and the mashed potato gently brown.

  15. Serve with veg or salad.


© Copyright 2018 Jayne Avery

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