There are four steps to this casserole: the sauce, the shrimp and veggie mix, the fish and the potatoes. Many pots were dirtied in this experiment, but that's where your dishwasher makes an appearance. Use it, readers. Use it.
It took me about an hour to assemble the pie, plus the baking time, so an hour-and-a-half from start to finish. In the big scheme of things, this isn't a long time, but if you've got hungry families to feed, it might be too long for you. I also find myself multitasking while cooking, so that hour included a load of laundry among other things. Anyways, it was worth it. Creamy comfort food, without any heaviness or guilt and loads of leftovers, which I can handle better than in previous months.
Adapted from: http://www.shrinkingsingle.com/
- 350g white fish
- prawns thawed and tails removed
- 1/2 cup frozen peas, thawed
- 1 clove minced garlic
- 1 Anaheim pepper, chopped
- 1 onion; 1/2 diced and half cut into quarters
- 1 cup spinach leaves
- 1 large yam/sweet potato, peeled and chopped
- 1 large russet potato, peeled and chopped
- 2 T chopped cilantro or parsley
- 1 T olive oil
- 1 T unsalted butter
- 2 T low fat yoghurt
- 1 litre of low fat milk
- juice of half a lemon
- 3 T butter
- 3 T flour
- 10 peppercorns
- 2 bay leaves
- 1/2 cup shredded white cheddar
- salt and pepper throughout
In a frying pan heat the oil and add the pepper and diced onion, sautéing for one minute. Add the shrimp and stir until they lose their translucency; about 3 minutes. Add the peas and spinach and toss until the spinach begins to wilt. Season with salt and pepper and set aside.
In a saucepan combine the milk, peppercorns, quartered onion, lemon juice and bay leaves and bring
to a boil. Reduce to simmer and add the fish, allowing to simmer for 10 minutes. Remove the fish from the milk and set aside to cool. Once cooled, remove all the bones, pat dry and flake the fish.
In another saucepan, heat the 2 tablespoons of butter on medium heat and add the flour, stirring until combined. Pour the milk through a sieve into the saucepan to drain it of any remaining fish, bay leaves and peppercorns. Bring the sauce to a boil and then reduce to simmer until the sauce has thickened. Remove from heat.
Using the baking pan, begin by layering the bottom of the pan with the shrimp and vegetable mix. Add half of the sauce, follow with the fish and then with the remaining sauce. Top with the blended potato and cheddar cheese and bake the casserole in the oven, uncovered for about 20-30 minutes or until the top is browned.