豌豆魚批 Sweet Pea Fish Pie

Sweet-pea-fish-pie

份量Serve:  8

材料 INGREDIENTS
1公斤 薯仔 1kg potatoes
海鹽及新鮮現磨黑椒 sea salt and freshly ground black pepper
1個 檸檬 1 lemon
40克 無鹽牛油 40g unsalted butter
400克 急凍豌豆 400g frozen peas
2條  胡蘿蔔 2 carrots
2個 洋蔥 2 onions
橄欖油 olive oil
500毫升 半脫脂奶 500ml semi-skimmed milk
2件 150克的急凍三文魚柳 2 x 150g frozen salmon fillets
2件 100克的白魚柳 2 x 100g frozen white fish fillets
65克 麵粉 65g plain flour
100克 急凍菠菜 100g frozen spinach
125克 急凍已去殼熟大蝦 125g frozen cooked peeled prawns
1茶匙滿  英式芥末 1 heaped teaspoon English mustard
40克 車打芝士 40g Cheddar cheese

做法 Method
1. 預熱焗爐180 ºC /350ºF/。
Preheat the oven to 180ºC/350ºF/gas 4.

2. 薯仔去皮,切成大小一樣的大塊,大鍋燒水後下鹽,再下薯仔煮15分鐘,或直至熟透。瀝水後用壓馬鈴薯泥器壓薯仔,加鹽、黑椒、檸檬皮末及牛油。
Peel the potatoes and cut into large even-sized chunks, then put them into a large pan of boiling salted water for 15 minutes, or until cooked through. Drain and mash with a pinch of salt and pepper, the zest from the lemon and the butter.

3. 急凍豆放在筲箕,倒熱水解凍,瀝水及放入食物處理機攪拌,然後加在薯仔蓉。
Place the frozen peas in a colander, pour over some boiling water to defrost them, then drain well and pulse a few times in a food processor. Fold them through the mashed potato to create a rippled effect, then leave to one side.

4. 胡蘿蔔及洋蔥去皮及切好,可放入焗爐的平底鑊加油及加胡蘿蔔及洋蔥煮約15分鐘,或直至變軟但未變顏色,不時攪動。
Peel and chop the carrots and onions and cook them in a large ovenproof pan (roughly 30cm in diameter) with a lug of oil for 15 minutes, or until softened but not coloured, stirring occasionally.

5. 同時,在煎鍋以中火加熱牛奶,滾後加急凍魚柳煮約10分鐘,或直至熟,用有洞的湯匙把魚放在碟上,煎鍋亦離火。
Meanwhile, heat the milk in a pan on a medium heat. Once simmering, add all the frozen fish fillets for around 10 minutes, or until cooked through, then use a slotted spoon to remove them to a plate, taking the pan off the heat.

6. 把麵粉加在胡蘿蔔及洋蔥,然後逐漸加入牛奶,1杓子滿的牛奶1次,過程中要不停攪動。再加菠菜,調味。
Stir the flour into the carrots and onions, then gradually add the milk, a ladleful at a time, stirring continuously. Stir in the spinach until broken down, then season to perfection.

7.加入魚柳,(小心地去除魚皮(如有))、蝦、英式芥末及半個檸檬的汁,再下刨好的車打芝士,拌好所有材料。
Flake in the fish fillets (carefully remove and discard the skin if the fillets have it), add the prawns, mustard and the juice from half the lemon, grate in the Cheddar and stir gently to combine.

8. 在面頭加加入豆蓉,保持面頭平滑,用叉輕刮表面。焗30至40分鐘,或直至批轉金黃色。配焗豆來吃會更美味。
Top with the pea-spiked mash and smooth out, scuffing it up slightly with a fork to give it great texture. Bake for 30 to 40 minutes, or until beautifully golden. Serve with a good old helping of baked beans (if you like) – delicious!

貼士
買魚的時候可選擇不損害環境的品種。
When buying fish, look out for MSC-approved labels, or speak to your fishmonger about what’s responsibly sourced.


More about this recipe: http://www.foodrevolutionday.com/sweet-pea-fish-pie/

Special thanks on translation: Ms Sylvia Lau 

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