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Pregnancy

       

       

       

       

       

       

       

       

       

       

       

       

       

       

       

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      Salmon and Haddock Pie

      Cook time: 45 mins        Prep time: 10 mins        Serves: 4 portions

      Ingredients

      • 700g potatoes (peeled and diced)
      • 2 fillets haddock
      • 2 fresh salmon fillets
      • 400ml low fat milk
      • 1 onion
      • 25g low-fat spread
      • 25g flour
      • 25g low fat cheddar cheese
      • 300g broccoli

      Method

      1. Preheat the oven to 200ºC (180°C for fan oven) or gas mark 6.
      2. Boil the potatoes in a large saucepan for about 10 to 15 minutes until soft. Drain and mash with 2 tablespoons of milk.
      3. Pour the remaining milk into a pan over medium heat. Add in the low fat spread and flour. Stir continuously until the sauce starts to bubble and thicken.
      4. Break the fish into chunks and place in an ovenproof dish. Add in the broccoli chopped in small pieces.
      5. Pour the sauce into the dish, then top with mashed potato and sprinkle the cheese over the top.
      6. Bake in the centre of the oven for 30 minutes, until the top is golden brown.

      Nutritional Benefits

      Oily fish is a great source of omega-3 for baby's brain and eye development. It is also high in Calcium and Vitamin D for healthy bone growth and folate which is important to prevent neural tube defects.

      HIGH IN:

      Protein

      Vitamin C

      Folate

      Vitamin B12

      Vitamin B6

      Niacin

      Potassium

      Calcium

      Vitamin D

      Iodine

      LOW IN:

      Saturated fat

      Tip!

      This is a great way to get more fish into your diet. You should be eating 1-2 portions of oily fish per week. If you aren’t a fish lover, this is a way to get it into your diet without the flavour being too strong.

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