Fish pie with potato topping
Serves: 6
Time to make: 1 hr 10 mins
Hands-on time: 30 mins
Total cost: $34.62 / $5.77 per serve
(at time of publication)
Ingredients
- 250g potatoes, peeled, cut into small chunks
- 1 small (about 600g) cauliflower, trimmed, cut into florets
- 1 ½ tablespoons olive oil
- 3 tablespoons plain flour
- 1 cup skim milk
- 1 cup fish stock
- 1 teaspoon English mustard
- 1 tablespoon lemon juice
- 500g ling fillets (or another white fish), cut into 3cm pieces
- 150g prawns, peeled
- 150g hot smoked salmon, flaked
- 2 bunches broccolini, trimmed, cut lengthways
- 2 cups frozen corn kernels
- cracked black pepper
- olive spray oil
Log In or Sign Up to save this recipe to your shopping list.
Instructions
1 Preheat oven to 180°C. Add potato to a large saucepan of water. Set a steamer over pan. Bring potato to the boil. Place cauliflower in steamer, cover and steam for 15 minutes to cook both veges. Drain potatoes.
2 Meanwhile heat olive oil in a flameproof baking dish set over medium heat on the stovetop. Add flour and stir continuously for 2 minutes. Whisk milk and fish stock into flour, a little at a time, to make a smooth sauce. Add mustard and lemon juice, whisking. Add all seafood with broccolini and corn; stir well and season with pepper. Switch off heat and set baking dish aside.
3 Blitz steamed cauliflower in a food processor or blender until smooth. Add cooked potato and pulse (or blend) on low speed until veges are well combined. Spoon cauliflower-potato mixture onto fish filling in reserved baking dish; spray with olive oil.
4 Transfer dish to oven and bake for 40 minutes or until golden. Remove pie from oven, leave to cool for 5 minutes and serve.
Variations
Make it gluten free: Use gluten-free flour and check stock and mustard are gluten free.
HFG tip
Reheat and enjoy this pie the following day.
Nutrition Info (per serve)
-
Calories 409cal
-
Kilojoules 1710kJ
-
Protein 35g
-
Total fat 15g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 8g
-
Dietary fibre 8g
-
Sodium 480mg
-
Calcium 180mg
-
Iron 2.5mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
