Quick fish and pea pie

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

You won't believe how delicious (and quick to make) this low-cost fish and pea pie is! So easy and on the table in just 30 minutes, this is a perfect midweek dinner the whole family will enjoy!

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

2 tablespoons reduced-fat spread
1 tablespoon flour
1 teaspoon Dijon mustard
2 cups skim milk
200g firm white fish, cut in bite-sized chunks
150g canned or fresh smoked fish, flaked
3 cups baby spinach
2 x 400g cans butter beans, drained and rinsed
2 cups frozen minted peas, thawed
¼ cup freshly grated parmesan
zest of 1 lemon

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 Heat oven to 200°C. Melt spread over a low heat in a large saucepan. Add flour and stir for 2-3 minutes. Add mustard and gradually add 1 1/2 cups of the milk, stirring until thickened. Add fish and spinach and stir gently, cooking for 2 minutes or until spinach is wilted. Remove from heat and place mixture into a shallow baking dish. Season with black pepper if desired.

2 In a blender combine beans and peas with remaining 1/2 cup milk. Blend until a rough mash texture is formed, adding more milk or water if needed. Spread mash mixture over fish mixture in baking dish. Sprinkle with parmesan and lemon zest.

3 Bake pie for about 10 minutes until cheese is melted. Garnish with parsley if desired.

Variations

Make it gluten free: Use gluten-free flour and check mustard is gluten free.

Nutrition Info (per serve)

Calories 349 cal

Kilojoules 1460 kJ

Protein 37 g

Total fat 9 g

Saturated fat 3 g

Carbohydrates 30 g

Sugar 9 g

Dietary fibre 14 g

Sodium 730 mg

Calcium 320 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.