Sometimes healthy cooking is an experiment! I took the basics, and tried it my way. I used a lot of veg to add nourishment and help the hearty, and cut butter, salt and cheese amounts. Cut the eggs, cream and whole milk entirely, using only low fat milk.
INGREDIENTS:
Mashed Potato:
potatoes, 1kg
butter, 25 grams
low fat milk, approx 75 mls
Fish:
2 fillets of hake + 2 fillets of salmon, skinless & boneless if possible
600 mls low fat milk
2 bay leaves
2 whole cloves
4 black peppercorns
Filling & Sauce:
1 large leek (or 2 medium) diced
1 1/2 large carrots, diced small
1 tablespoon olive oil
pinch of sea salt
25 grams butter
25 grams plain flour
sieved poaching liquid
1/2 teaspoon dijon or french mustard
1 tablespoon chopped fresh parsley
1 teaspoon fresh thyme leaves
1/2 teaspoon lemon zest
2 twists black pepper
1 - 2 tablespoons grated cheddar cheese
1 tablespoon grated parmesan cheese
Make the mashed potato topping: Try to limit the butter you use - try 25-30 grams, and use low-fat milk. Also, I didn't add salt here. (There will be salt in the filling and there's salt in the cheese. No need for more.)
Poach the fish: Heat 600 mls low fat milk over a low-medium hat in a large pan. Add the bay leaves, cloves, peppercorns and lay the fish in. Cover and poach for 5 - 8 minutes. Lift the fish onto a plate and strain the liquid into a bowl to save for the sauce. When fish cools, flake into chunks.
Assemble: Pour the sauce over the veg/fish mixture evenly. Layer the mashed potatoes on top, smoothing with knife. Grate a small bit of cheddar and a small bit of parmesan on top. Place in preheated oven (200º, 180º fan oven) for 25 minutes.
The whole family enjoyed - full disclosure: the 7 year old did pick out some of the salmon - and I felt good serving "comfort food."