© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 a fishy tale

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 aims and objectives aim to make a main meal and dessert objectives * work in pairs * make a fish pie (or spinach, egg and cashew nut) * use a kitchen equipment safely * make 3 tasty recipes, for a balanced meal using fish and plenty of vegetables and fruit

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 setting the scene * this module is about making a main meal fish dish with vegetables * we are all recommended to eat 2 portions of fish a week, 1 of which being oily (e.g. mackerel, sardines) * always have plenty of vegetables – prepare them properly to retain vitamins

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 recipes you will make: fish piebaked bananasmixed vegetables

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 food skills and techniques you will: use a knife safely peel, chop, slice, boil, mash, layer, bake make a white sauce (roux) cook on the hob and in the oven make a fish pie, served with vegetables prepare baked bananas

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 shopping list 3 large potatoes 50g butter/margarine 350ml milk parsley 250g fresh or frozen fish, e.g. cod, haddock, hoki 2 tomatoes 2 carrots 1 head broccoli 50g baby sweetcorn, optional ½ cauliflower 50g mange tout, optional 2 bananas 1 small chocolate bar for 2 peoplefor 10 people 15 large potatoes 250g butter/margarine 1.75 Ltr milk parsley 1.25kg fresh or frozen fish, e.g. cod, haddock, hoki 10 tomatoes 10 carrots 5 heads of broccoli 250g baby sweetcorn, optional 3 cauliflowers 250g mange tout, optional 10 bananas 5 small chocolate bars (or 1 large bar chopped)

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 plan of action review recipes to be cooked boil, drain and mash the potatoes for the pie prepare the vegetables – keep in the fridge assemble the pie and bake cook the vegetables and serve with the pie bake the bananas ensure that you collect your equipment before you start to cook weigh and measure your ingredients accurately keep your work surfaces clean and tidy – wash up as you go

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 information healthier eating include an oily variety of fish in your diet at least once a week steaming vegetables instead of boiling them helps them to retain more of their nutrients foods like chocolate can be enjoyed in moderation as part of a healthy diet

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 information budgeting frozen fish can often be cheaper than fresh supermarkets often reduce prices on fish that it near its sell- by date – freeze the fish as soon as you get home potatoes make a substantial meal and are economical buy seasonal vegetables – they are often cheaper use up ripe bananas before they get too soft

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 information food safety and hygiene ensure that raw and cooked food is stored and prepared separately check date marks wash fresh fruit and vegetables use a chopping board be careful when steaming vegetables use oven gloves

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 information cooking for the future fish pie add interest to the mashed potatoes by adding parsley, cheese or mustard try using a mixture of different fish, for example salmon and prawn instead of tomato, try adding cooked spinach, boiled egg or mushrooms instead of fish, use a mixture of boiled egg, spinach and cashew nuts

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 information cooking for the future mixed vegetables vary the selection of vegetables to give a colourful mix at any time of the year use a mixture of fresh, frozen and canned vegetables throughout the year for variety check out what is in season baked bananas bake other types of fruit, like fresh pineapple slices or plums

© British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Module Number: 10 © British Nutrition Foundation 2005