Today’s recipe I have made since my son was little and he is now a healthy strong adult, My fourth of five children, we were thrown in the deep end with his health struggles soon after birth, being told his condition would probably dictate a short life. In my search for the best nourishment possible I came across a writer called ‘Lucy Burney’, in her cookbook titled ‘optimum nutrition for babies and young children’, I found this recipe and have been making it ever since. I add this recipe to this section of the blog as well as in recipes in the hope it will help others to find healthy tasty foods to nourish their families. By including some oily fish such as mackerel, herring and salmon along with white fish such as cod, haddock, coley or pollack you are providing a rich source of omega 3 essential fatty acids necessary for human health. Holland and Barratt advise, ‘two important omega-3s, DHA and EPA, are found mainly in oily fish including salmon, mackerel and sardines, but you don’t have to miss out if you don’t eat fish, linseeds, pecans, hazelnuts and walnuts are rich in another form of omega-3 called ALA, which gets turned into DHA and EPA in your body. Omega-3 is good for your joints, brain and heart and list five more well-being benefits to this essential fat.
- It can help you sleep better
- It can soothe your skin
- It can lower your blood pressure
- It can boost your memory
- It can ease PMS
This information is good enough for me to realise how important it is to include oily fish in my diet, as the body does not produce omega for itself and as I am out to make 2018 a year of healing my body, this dish will be appearing on the menu board regularly. Recipe based on Lucy’s original but adapted as to quantities and fish and herbs available.
Ingredients: feeds 4, generous servings.
- 2 large fillet of white fish, cod, haddock, pollock or coley. (I used cod today).
- 1 fillet of salmon.
- 1 fillet of oily fish, I used smoked herring, but have used tinned mackerel successfully before.
- 900ml /1&1/2 pt organic milk
- Herbs if using fresh mackerel as your oily fish, these can be fresh such as parsley, tarragon, dill or chervil.
- 4 organic eggs, hard boiled, shelled and quartered.
- Potatoes, enough to make mash to top the pie. This will depend how thick you want your top, I used almost a 3lb bag of reds.
For the white sauce:
- 3 tablespoons of butter.
- 3 tablespoons plain flour.
- The milk in which the fish was cooked in.
- 3 pinches of herbs of choice. Today I used dried dill, rosemary, oregano and thyme. Or use a handful of chopped fresh herbs, parsley is nice.
Preheat oven 190C/375F/Gas mark 5.
Hard boil the eggs.
Lay the fish in an ovenproof dish and cut into chunks. Poach the fish in the milk for 20-30 minutes. If using fresh mackerel, stuff with herbs also bake in oven 20-30 mins. I used smoked herring in mine today and just poached it with the other fish
Strain off the milk the fish was poached in, remove any skin and any bones from the fish.
Add the chopped eggs to the dish with the fish.
Make the white sauce by melting the butter in a medium saucepan and stir in the flour using a wooden spoon until you have a paste, gradually add the milk stirring until you have a nice smooth sauce that has thickened slightly, add any herbs you are using at this point and then pour the mix over the fish.
Cover with the mashed potato, when mashing the spuds I like to add a knob of butter and if needed a dash of milk.
Bake in the oven for 30 minutes or until nicely browned on top.
Serve as it is on its own or with steamed broccoli and carrots.
I like mine sprinkled with lashings of black pepper also very healthful, foodfacts. mercola, says, ‘Potassium a mineral in black pepper, helps improve your stomach’s ability to digest foods and promotes intestinal health. Because black pepper is a carminative, it discourages intestinal gas from forming, and as a bonus, the outer layer of the peppercorn aids in the break-down of fat cells’.
Add a sprinkle of celtic salt and MMmmmmm loving it!.