Fisherman’s pie

Chef Rudo Kandiero

One-pot seafood meals are a game-changer.

With a single pot and a few simple ingredients, you can create a delicious and satisfying seafood meal in no time. Curries, paellas, risottos and stews are examples of flavourful options.

Seafood is a nutritional powerhouse; it is packed with protein, omega-3 fatty acids and essential vitamins and minerals. In this article, we explore some of our favourite meals using our own tilapia bream and local ingredients. We feature the fisherman’s pie, a recipe for four that requires one hour of preparation and cooking time.

Ingredients

800g tilapia or any fish fillets;

One-and-a-half cups milk;

One chopped onion;

Half teaspoon cloves, ground;

50g butter;

Two tablespoons plain flour;

Two tablespoons parsley, fresh, chopped;

One cup peas;

750g potatoes;

Quarter cup grated cheddar cheese

Method

Place the fish fillets in a frying pan and cover them with milk. Add the sliced onion and cloves. Bring the mixture to a boil, then reduce the heat and simmer for approximately five minutes or until the fish is cooked. The flesh should be opaque and flake easily.
Preheat the oven to 180°C (350°F). Remove the cooked fish from the pan, reserving the milk and onion mixture.
Heat half of the butter in a pan. Stir in the flour and cook, stirring continuously, for one minute. Remove the pan from the heat and add the reserved milk mixture, stirring until smooth. Return the pan to the heat and cook, stirring constantly, until the sauce comes to a boil and thickens.
Remove the sauce from the heat and allow it to cool slightly. Add the chopped parsley and peas to the sauce. Season generously with salt and pepper. Spoon the fish and sauce mixture into an oven-proof dish.
Cook the potatoes in boiling water until tender. Drain the potatoes and add the hot milk and remaining butter. Mash the potatoes until very smooth. Add the grated cheese and combine. If the mash is too stiff, add a little more milk.
Spoon the mashed potatoes into a piping bag and pipe them over the top of the fish filling. Alternatively, spoon the mashed potato over the filling and rough it up with a fork.
Bake the pie for approximately 30 minutes or until it is heated through and the top is golden brown.
Garnish with fresh dill and lemon wedges before serving.

Power foods

Fish: Has high protein content that is essential for building and repairing tissues; is rich in omega-3 fatty acids that support heart health by reducing triglycerides and blood pressure; promotes brain function and cognitive health; contributes to healthy bones; helps reduce inflammation throughout the body; supports healthy skin, eyes and hair; and may reduce the risk of certain cancers, such as colon and breast cancer.

Peas: Rich in protein, they are a valuable protein source for vegans and vegetarians.

They promote digestive health; reduce inflammation; regulate blood sugar levels; lower cholesterol levels; support a healthy gut; may help reduce cancer risk; good for bone development and support immune function.

Food safety guidelines

Wash hands thoroughly with soap and water before and after handling fish.

Purchase fish from reputable and trusted sources.

Check for freshness: Look for shiny skin, firm texture and a fresh, pleasant smell.

Keep fish refrigerated at 4°C (40°F) or below and use within one to two days.

Freeze fish at -18°C (0°F) or below for longer storage.

Thaw fish safely in the refrigerator, in cold running water (for a limited time) or in a microwave.

Never thaw fish at room temperature.

Store fish in a covered container, separate from other foods to prevent cross-contamination.

Rinse fish under cold running water to remove any loose scales or bacteria.

Pat fish dry with clean paper towels to minimise bacterial growth.

Cook fish to an internal temperature of at least 63°C (145°F) to ensure it is thoroughly cooked and safe to eat.

Rudo Kandiero is a qualified chef with a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.