Fish pie with pea mash topping

A gluten-free fish pie recipe, this dish is low in sodium, high in fibre and diabetes-friendly. The herbs and peas in the potato mash topping give it a freshness and a beautiful green colour.

Serves: 4

Time to make: 1 hr

Hands-on time: 30 mins

Ingredients

More weights & measures

1 tablespoon oil
1 leek, sliced
3 cloves garlic, finely chopped
2 tablespoons wholegrain mustard
250g button mushrooms, sliced
½ teaspoon dried thyme
2 tablespoons cornflourcornstarchX
2 cups skim milk
500g hoki fillets, cut in chunks
¾ cup sweet corn sweetcornX(canned or frozen)
Potato topping
800g mashed potatoes
½ cup peas
¼ teaspoon dried mint (optional)
1 tablespoons oil
freshly ground black pepper
spray oil
fresh basil or parsley, chopped, to serve (optional)

Instructions

Stay Awake

1 Preheat oven to 200°C. Heat oil in pan. Cook leek and garlic until softened. Add mustard and cook for a few more minutes.

2 Add mushrooms with thyme and cook for a further 2 to 3 minutes.

3 Mix cornflour together with 1/4 cup milk, then add remaining milk. Add to pan and stir until thickened.

4 Add fish with corn and heat for a few minutes. Spoon into an ovenproof dish.

5 Cook peas, drain and puree roughly. Mash together with potato, dried mint and olive oil. Use to top fish. Spray with olive oil. Bake for 25 minutes. Serve with fresh chopped herbs.

Variations

Make it gluten free: Check cornflour and mustard are gluten free.

Nutrition Info (per serve)

Calories 463 cal

Kilojoules 1940 kJ

Protein 33 g

Total fat 12 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 11 g

Dietary fibre 9 g

Sodium 300 mg

Calcium 220 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.