• Haddock is a very mild-flavoured white fish. When introducing fish into the diet, haddock is a good type to start with because it does not have a strong fishy taste. It is excellent when baked with a simple bread-crumb topping and served with lemon wedges.

• Watercress, like other dark green leafy vegetables, is an excellent source of many of the antioxidant nutrients, including beta carotene and vitamin C. Many recipes for fish pie contain butter and cream, which are used to make the creamy filling. In this recipe, skim milk is thickened and used as a low-fat substitute with very similar results.

1. Pour the 2 1⁄4 cups (550 mL) milk into a wide skillet. Add the haddock and bay leaf. Bring to a gentle simmer, then cover and cook until the haddock is just cooked, about 5 minutes.
2. Lift out the fish with a slotted spoon and allow to cool slightly, then peel off the skin and break the flesh into large flakes. Set aside. Strain the milk, reserving 2 cups (500 mL), as well as the bay leaf.
3. Place the leek in the skillet and add the reserved milk and bay leaf. Cover and simmer until the leek is tender, about 10 minutes.
4. Meanwhile, cook the potatoes in a saucepan of boiling water until they are just tender, about 8 minutes. Drain gently. Preheat the oven to 375°F (190°C).
5. Remove the bay leaf from the leeks and discard. Mix the cornmeal with the remaining 3 tbsp (45 mL) cold milk to make a smooth paste. Add to the leek mixture and cook gently, stirring, until slightly thickened.
6. Remove the skillet from the heat and stir in the watercress, allowing it to wilt. Season lightly with pepper. Add the flaked haddock, folding it in gently. Transfer the mixture to a 9-in. (23-cm) pie plate.
7. Arrange the potato slices on top of the fish mixture, overlapping them slightly. Sprinkle with the cheese, and season with pepper to taste. Bake until the fish filling is bubbling and the potatoes are turning golden, 25 to 30 minutes.
8. Sprinkle the top of the pie with parsley and allow to stand for about 5 minutes before serving.

preparation time 40 minutes   
cooking time 25–30 minutes   
serves 6

Each serving provides calories 224, calories from fat 27, fat 3 g, saturated fat 1 g, cholesterol 67 mg, carbohydrate 23 g, fibre 2 g, sugars 5 g, protein 26 g.

Choices per serving: Carbohydrate 1 1/2, Meat & Alternatives 3