Harissa Fish Pie Food

HARISSA FISH PIE

Steps:

• Heat the oven to 180C/160C fan/gas 4. Prick the sweet potatoes with a fork and cook for 50 mins-1 hr or until the flesh is soft (or in the microwave on high for 5-7 mins). Remove the skin and mash the flesh with 2 tbsp of the oil, the cumin and paprika. Set aside and keep warm.
• Meanwhile, heat a frying pan with the remaining 1 tbsp oil, and cook the onions and peppers over a medium heat until soft, about 7 mins. Warm the milk in a pan over a low-medium heat and add the fish pie mix and the prawns. Cook for 4 mins until the prawns have just turned pink, then scoop out the fish and prawns. Reserve the milk.
• Add the harissa paste to the onions and peppers and cook for 2 mins. Stir through the cornflour, then add the reserved milk bit by bit, stirring as you go, followed by the cream. Add the spinach and cook for 2 mins until it softens, then add the fish and prawns, stirring carefully to avoid breaking them up.
• Pour the fish mixture into an ovenproof dish, approximately 25 x 18cm. Carefully spoon the sweet potato on top, going from end- to-end and meeting in the middle. Carefully spread out with a knife, then go over it with a fork to make ridges. Bake for 20 mins, then grill for 10 mins on the hottest setting. Serve with the green beans.

SHEPHERD'S PIE

Steps:

• In a large nonstick skillet cook the meat over medium heat, stirring occasionally, until brown, about 5 minutes. Transfer the meat to a plate. Drain any fat remaining in the skillet.
• Heat the oil in the skillet over a medium heat. Add the onions and carrots and cook, covered, until the vegetables begin to soften, about 8 minutes. Raise the heat to moderately-high. Add the mushrooms and thyme and cook, uncovered and stirring occasionally, until the mushrooms are soft and their liquid has evaporated, about 8 minutes longer. Return the meat to the pan. Add the flour and cook, stirring, for 2 minutes. Stir in the broth, 1/2 teaspoon of the salt and 1/8 teaspoon of pepper and bring to a simmer being sure to scrape up any brown bits from the bottom of the pan. Stir in the peas. Pour the mixture into a 12-cup shallow baking dish (about 11 by 9 inches).
• Preheat the oven to 350 degrees F. Scrub the potatoes and cut into 2-inch pieces. Arrange the potatoes in a steamer basket, and steam for 10 minutes. Add the cauliflower to the basket and cook until the potatoes and cauliflower are tender when pierced with the tip of a knife, about 15 minutes longer. Mash the vegetables with a potato masher until smooth. Heat the milk, butter, the remaining 1/2 teaspoon of salt and a pinch of pepper and stir into the potato mixture.
• Spread the potato mixture on top of the meat and bake until heated through, about 25 minutes.
• Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Folate, Vitamin K, Copper, Iron, Manganese, Potassium, Zinc
• Good source of: Thiamin, Pantothenic Acid, Magnesium, Phosphorus

HARISSA-CRUMBED FISH WITH LENTILS & PEPPERS

Steps:

• Heat oven to 200C/180C fan/gas 6. Mix the lentils, peppers, olives, lemon zest, 2 tbsp oil and some seasoning in a roasting tin. Top with the fish fillets. Mix the breadcrumbs, harissa and the remaining oil and put a few spoonfuls on top of each piece of fish. Bake for 12-15 mins until the fish is cooked, the topping is crispy and the lentils are hot. Scatter with the parsley and squeeze over the lemon wedges.

HARISSA

Steps:

• Break up chili peppers, remove the stems and seeds, and discard. Wear disposable gloves if working with medium-hot or hot peppers.
• Place chili peppers in a heatproof bowl and cover with boiling water. Let soak until softened, 15 to 20 minutes. Drain well, then dab dry with paper towels.
• Heat 1 tablespoon olive oil in a small skillet over very low heat and cook garlic until soft but still pale, about 3 minutes. Let cool, then transfer to the food processor together along with the chili peppers.
• Toast caraway seeds, cumin seeds, and coriander seeds in the skillet over medium-low heat until fragrant, 2 to 3 minutes. Crush them in a mortar and add to the food processor. Process while slowly adding remaining olive oil, scraping down the sides of the food processor as needed. Season with salt.
• Spoon harissa into a sterilized glass jar and level the top. Add enough olive oil so the surface is covered and the harissa won't dry out. Seal and refrigerate.