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Tuesday, November 29, 2011

Skinny Smokie Pie

Smokies are traditionally smoked fish (normally haddock), tomtoes & spring onions mixed together with creme fraiche and gratinated in the oven.
My skinny version has far more character, seriously lower in calories and saturated fat and becomes an entire meal when served with a leafy salad with a lemon & balsamic dressing. It  also follows our mantra of quick and easy. Traditionally pies have shortcrust or puff pastry which is severly calorific - this one just has a thin, crisp layer of filo on the bottom.

Serves 4
2 sheets of filo pastry ( shop bought)
300g cod
200g smoked haddock/coley
12/15 vine cherry tomatoes
8 spring onions
1 tbsp brandy
1/2 fish stock cube
300ml slimline milk
2 tsp dijon mustard
1/2 tsp tomato puree
50ml avonmore cooking cream (low fat alternative)
50g grated low fat kilmeadan cheddar

  1. Preheat the oven. Quarter the tomatoes, thinly slice the spring onions, grate the cheese, cut the fish into 2cm cubes.
  2. Layer the filo pastry into the pie/quiche dish - putting a spritz of spray oil between each layer. Set aside.
  3. Warm the milk in a small saucepan. Pop in the fish, keep it on a medium heat and poach for about 4 - 5 mins. Remove the fish using a slotted spoon.
  4. Bake the filo pastry in the oven for 5 -7 mins.
  5. As it bakes, heat 1 tsp rapeseed/olive oil in a frying pan.Saute the spring onion & tomatoes for about 3/4 mins.Add in the fish and then 1 brandy. Allow the alcohol to burn off from the brandy, then stir in the mustard, tomato puree and cream. Allow to simmer for a couple of minutes, add in some of the poaching liquid little by little if required.
  6. Remove the pastry base from the oven - pour in the creamy fish mixture, top with the grated cheese and bake for 15 - 20mins.
  7. Allow to cool a little before serving and enjoy with an organic leaf salad or some steamed brocolli with low fat garlic butter.

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