Salmon and Vegetable Pie cost $4.50 meal for family of four
Recently my wife saw in the fish section of our local supermarket, salmon carcasses for only $2.99 kg. She noticed that they had plenty of meat on them, probably because the processor can’t get too close to the bone, and thought it would make a good soup.
Home she came to show me her treasure, which I immediately took control of and put half in the freezer and baked the other half. When it had cooled I easily removed the meat from the bones with a fork and put aside.
I then boiled up a few potatoes, left them to cool then mixed in the salmon with some herbs and moulded the mixture into patties. I then coated them with bread crumbs, fried them with a little olive oil and we had them for lunch with a light salad.
Several days later I removed the remaining frozen salmon, allowed to thaw overnight in the fridge then baked it as with the first batch, removing the meat from the bones when cool. I then cut up a selection of vegetables – about a quarter of a cauliflower and a small head of broccoli, half a bell pepper and slivers of two carrots. I put all of these in a steamer for five minutes then, using a large shallow dish, sprayed a little olive oil in the base, tossed in the steamed vegetables, sprinkled over the salmon, added a little salt and pepper and gently pressed it all down with the back of a spoon to make it reasonably level .
Add a little butter to a pan with about ½ pint of milk, bring to a boil stirring. As soon as it begins to boil, turn the heat down to a simmer.
Next add 1tbsp of buckwheat flour to a little cold milk, mix and add to the simmering milk. Add a half cup of tasty cheddar, one cube of OXO vegetable stock or similar, add some parsley or chopped up basil, (the amount used is a personal choice), stir until thick then pour evenly over the vegetables.
Mix a half cup of tasty cheese to a half cup of breadcrumbs, sprinkle over the top of the sauce and add a few knobs of butter then place in a hot oven of 160c for 25 minutes or until the top is crispy.
Salmon and Vegetable pie
a very cheap, tasty, and filling meal that will easily feed four, healthy meal for the family