Author Jean Morrison
Fish And Vegetable Lattice Pie
This pie has a lovely lattice of bread and butter on the top. It can be made up earlier in the day but stop prior to making the bread lattice. The decorative lattice should be done just before the pie goes into the oven. It really is quite spectacular to serve when guests are coming for dinner.
Cooking time: 20 minutes
Quantity: Serves 4 - 5
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1 large can of tuna or other fish such as salmon or maybe mackerel
2 cups (or more) of chopped vegetables steamed lightly (frozen vegies are OK to use)
2 tablespoons butter
1 clove of garlic, crushed
1 onion, chopped small
1 teaspoon curry powder
4 tablespoons of plain flour
2 and 1/2 cups of skimmed milk
8 slices of lightly buttered bread
Optional: 1/2 cup of grated cheese
Pre heat oven to 180 degrees Celsius. Lightly grease a medium - large baking dish.
Tip the drained tuna into the dish. Break apart with a fork. Put the steamed vegetables on top.
Heat the butter in a pan and lightly cook the garlic, onion and curry powder. Add the flour, mixing it in well. Cook for a further two minutes. Take the pan off the stove and slowly add the milk stirring constantly to avoid lumps. After the sauce has returned to the boil and thickened, tip it on top of the vegetables. Add salt and pepper to taste. With a fork gently disturb he surface so that he sauce penetrates the vegies and the fish.
Cut the bread into fingers. Arrange the bread in a lattice fashion on top of the pie. Sprinkle with paprika.
Optional: If you are using cheese sprinkle it on before the paprika.
Cook in the oven at 180 degrees (350 degrees Celsius) for 20 minutes or until pie is golden colour on the top.
If your sauce is a little bit lumpy don't worry too much as it won't be noticed when mixed in with the fish and the vegies
Seafood contains all nine essential amino acids. The protein in seafood is more readily broken down and absorbed than the protein in red meats and poultry. Most nutrition researchers now say that eating seafood once or twice a week may be beneficial in preventing coronary heart disease. Fish is full of protein but low in calories and low in fat, particularly saturated fat.
Paprika is a milder relative of cayenne. It is made from the grinding of either dried red or green peppers. It is used to both colour and to season food. This spice has a high sugar content so it will burn if overcooked
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