Ingredients

For the mash:
800g/1lb 12oz potatoes, peeled, cut into even sized chunks
60ml/4tbsp Lactofree Semi-Skimmed/Whole
2tsp Dijon mustard
55g/2oz Lactofree Semi-Hard Cheese

For the sauce:
30ml/2tbsp olive oil
2tbsp plain flour
400ml/14floz Lactofree Semi-Skimmed/Whole
1 lemon, zest and squeeze of juice
3tbsp flat leaf parsley, chopped

For the pie:
500g/1lb 2oz skinless, boneless salmon fillet, cut into 4 strips
15ml/1tbsp olive oil
100g/3½ oz fine green beans, blanched, refreshed and halved
4 spring onions, chopped

Method

1. Place the potatoes in a pan of cold water, bring to the boil and simmer gently for 25 minutes or until tender.
2. Meanwhile, pre-heat the oven to 200C/400F, Gas Mark 6. Place the salmon strips into a roasting tray, drizzle over the oil and grind over plenty of black pepper. Roast for 8-10 minutes.
3. To make the sauce, heat the olive oil in a pan. Stir in the flour and cook out for 1 minute. Gradually whisk in the Lactofree Semi-Skimmed/Whole and allow to simmer over a medium heat for 5 minutes, stirring occasionally. Season to taste with salt, pepper, lemon juice and stir in the parsley.
4. Remove the salmon from oven and allow to cool slightly. Break up the salmon into large bite sized pieces and place in an oven-proof dish. Scatter over the beans and spring onions.
5. Add any salmon juices to the sauce and stir well. Pour sauce over the salmon.
6. Drain the potatoes well, place back on the heat and mash well until smooth. Stir in the Lactofree Semi-Skimmed/Whole, mustard and Lactofree Cheese. Season to taste.
7. Top the salmon and sauce with the mashed potato and gently spread out into an even layer.
8. Reduce the oven to 190C, 375F, Gas Mark 5 and cook the fish pie for 25-30 minutes.

Health notes

A tasty way to enjoy one of your recommended weekly portions of oily fish. ⅙ of this recipe contains under 350 Calories and less than 5g of saturated fat (¼ womens and ⅙ mens daily recommended allowance). It is also a great way to increase your calcium intake Lactofree in the sauce. Although this fish pie contains green beans and spring onion you will need a further portion of veg to count as one of your 5 a day, so why not serve it with a crisp side salad.

Nutrition Values per ¼ and (per ⅙) of recipe

Energy (Calories) 523 (349)
Protein (g) 38.2 (25.5)
Sugars (g) 5.4 (3.6)
Fat (g) 24.1 (16)
Saturates (g) 6.8 (4.5)
Fibre (g) 3.8 (2.5)
Sodium (g) 0.3 (0.2)