FOOD | WEEKEND
CHIP SHOP FISH PIE
F I S H F I N G E R TAC O S
Serves 6 Takes 50 mins Cost per serve £1.71
Makes 12 Takes 20 mins Cost per serve 36p
390g pack fish pie mix 130g salmon fillet, skin removed, cut into chunks 4 spring onions, finely chopped 15g fresh parsley, finely chopped, plus extra to serve 250g frozen peas 430g jar white lasagne sauce 1 tbsp Dijon mustard 100ml milk 600g frozen homestyle straight-cut oven chips 150g 50% reduced-fat mature cheese, grated
12 frozen fish fingers 2 large tomatoes, finely chopped ½ red onion, finely chopped 1 garlic clove, crushed 50g pickled sliced jalapeños, finely chopped (optional) 1 lemon, juiced 1 tbsp olive oil 150g pack crunchy taco shells 1 Little Gem lettuce, shredded For the tartare sauce 3 tbsp mayonnaise 1 tbsp finely chopped gherkins 2 tsp capers, finely chopped 5g flat-leaf parsley, finely chopped
1 Preheat the oven to gas 7, 220˚C, fan 200˚C. Put the fish in a large ovenproof dish with the spring onions, parsley, peas, white sauce, mustard and milk; season. Mix well, then top evenly with the frozen chips. Bake for 25 mins. 2 Scatter over the cheese. Return to the oven for 10-15 mins until the cheese is golden and bubbling. Serve sprinkled with pepper and parsley. Each serving contains Energy
2028kJ 484kcal 24%
Fat
Saturates
21g 6g 30% 30%
Sugars
Salt
4g 5%
2.0g 33%
of the reference intake. See page 8g. Carbohydrate 40g Protein 32g Fibre 5g
1 Cook the fish fingers to pack instructions. 2 Meanwhile, mix the tomatoes, onion, garlic, jalapeños (if using), half the lemon juice and the oil in a bowl and season. 3 In a separate bowl, mix together the mayonnaise, gherkins, capers, parsley and remaining lemon juice. 4 Fill each taco shell with some shredded lettuce and 1 tbsp of the tomato salsa. Top with a fish finger and a little tartare sauce to serve. Each taco contains Energy
Fat
Saturates
Sugars
Salt
649kJ 155kcal 8%
9g 13%
1g 5%
2g 2%
0.4g 6%
of the reference intake. See page 8. Carbohydrate 14g Protein 5g Fibre 1g Source of protein
56