Help For Irritable Bowel Syndrome (IBS) - Education, Support, & Self Help for Irritable Bowel Syndrome
Heather & Company View Cart
Shop for IBSIBS Message BoardsIBS News & ReviewsStore Finder
IBS Diet & Recipes
IBS Books
IBS Supplements
Yoga for IBS
Hypnosis for IBS
Tummy Teas
Get The IBS Diet Cheat Sheet
Get Trigger Foods, Safe Foods, Ten Commandments of Eating for IBS, More!

Enter First Name:

Enter Email:

We value your privacy

All Boards >> IBS Recipe Discussions


Reged: 08/12/04
Posts: 3563
Loc: Dublin, Ireland
Cod and leek pie with mash
      01/12/06 06:18 AM

Cod and leek pie with Alpro soya mash

main course - fish

Number of persons:
4 person(s)

500g approx skinless/boneless chunky Cod fillet, cut into large chunks
2 medium Leeks, finely shredded
1 tbsp Light and Mild Olive Oil
225g baby Spinach leaves
Ground Black Pepper
250g carton Alpro soya dairy free alternative to single cream (this is just a brand)

Alpro mash:
4-5 large floury Potatoes (King Edwards/Maris Piper are great) peeled
4 tbsp Alpro soya dairy free alternative to single cream
1 dessertspoon Dairy Free Margarine
Ground Black Pepper
Generous pinch of fresh grated Nutmeg

515 calories per main portion

not suitable for freezing

Oven temperature: 200degC/400degF/Gas Mark 6

Fantastically simple to prepare and very colourful too. Choose chunky cod fillets for this dish. A creamy sauce is made using Alpro (soya Dream) Dairy Free Alternative to Cream puréed with cooked leek and spinach.

1. Place prepared cod into a medium size ovenproof dish.
2. Gently sweat the shredded leek with the olive oil for 10 minutes over a very gentle heat to soften without browning. Add spinach to the pan and cook for 1-2 minutes until spinach just wilts. Season well. Put half the mixture around the fish. Liquidise remainder with the Alpro cream alternative to make a creamy sauce. Pour around the fish.
3. Prepare the mash. Cut potato into even sized pieces and boil until tender. Drain and add remaining ingredients. Mash until smooth. Spoon onto prepared fish and spread potato out with a flat edged knife.
4. Rest dish on a baking sheet and cook until the potato is golden and the sauce is bubbling around the edge of the dish.

- For gluten/wheat-free option use wheat/gluten-free flour and pepper

Preparation time:
Preparation: 25 min. Cooking time: 30 min.


Post Extras Print Post   Remind Me!     Notify Moderator

Entire thread
Subject Posted by Posted on
* Cod and leek pie with mash cailin 01/12/06 06:18 AM

Extra information
0 registered and 97 anonymous users are browsing this forum.

Moderator:  Heather 

      You cannot post until you login
      You cannot reply until you login
      HTML is enabled
      UBBCode is enabled

Thread views: 443

Jump to

| Privacy statement Help for IBS Home

UBB.threads™ 6.2

LEGAL DISCLAIMER - This website is not intended to replace the services of a physician, nor does it constitute a doctor-patient relationship. Information on this web site is provided for informational purposes only and is not a substitute for professional medical advice. You should not use the information on this web site for diagnosing or treating a medical or health condition. If you have or suspect you have an urgent medical problem, promptly contact your professional healthcare provider.

Any application of the recommendations in this website is at the reader's discretion. Heather Van Vorous,, and Heather & Company for IBS, LLC are not liable for any direct or indirect claim, loss or damage resulting from use of this website and/or any web site(s) linked to/from it. Readers should consult their own physicians concerning the recommendations on these message boards.

Home | Shop for IBS | IBS Message Boards | IBS News & Reviews
IBS Diet & Recipes | IBS Books | IBS Supplements | Yoga for IBS | Hypnosis for IBS
IBS Tummy Teas | Irritable Bowel Syndrome Glossary

About Us | IBS Links | Search this Site | Site Map | Shipping & Returns | Privacy & Security
Contact Us | For Doctors & Dietitians | Wholesale | Co-packing Services

1999-2009, Heather Van Vorous,, Heather & Company for IBS, LLC.
All information & art is proprietary and may not be duplicated.
All rights reserved.

Legal & Medical Disclaimer

Website Design