Fish pie with kumara topping
Serves: 4
Time to make: 45 mins
Total cost: $14.92 / $3.73 per serve
(at time of publication)
Ingredients
- 400g boneless white fish fillets
- 400ml skim milk
- 700g orange kumara, peeled and cut into 2cm pieces
- ⅓ cup grated reduced-fat cheddar cheese
- 2 cloves garlic, crushed
- 2 tablespoons reduced-fat spread
- 2 tablespoons plain flour
- 1 cup frozen peas
- ½ cup chopped parsley
Instructions
1 Preheat oven to 180°C. Place fish into a baking dish, season with pepper and pour over milk. Cover with foil and bake for 10 minutes until fish flakes. Remove fish, reserving milk. When cool, flake into bite-sized pieces.
2 Steam kumara for 10 minutes, or until tender. Place in a bowl with cheese and garlic and mash until smooth. Keep warm.
3 Melt spread in a saucepan over medium heat. Stir in flour, then slowly add reserved milk and cook until thickened. Add fish, peas and parsley. Season with pepper.
4 Place mixture in a 4-cup capacity baking dish. Top with mash. Bake for 20 minutes, or until golden. Serve.
Nutrition Info (per serve)
-
Calories 460cal
-
Kilojoules 1925kJ
-
Protein 32.7g
-
Total fat 12.5g
-
–Saturated fat 4.5g
-
Carbohydrates 55g
-
–Sugars 13.2g
-
Dietary fibre 7.2g
-
Sodium 310mg
-
Calcium 310mg
-
Iron 2.9mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
