Fish pie
Fish pie is a delicious and healthy way to enjoy any sort of fish. This healthier version is packed with vegetables, serves six people and is ready in just 30 minutes.
Serves: 6
Time to make: 30 mins
Total cost: $25.20 / $4.20 per serve
(at time of publication)
Ingredients
- 1kg agria potatoes, peeled and cut into large chunks
- 1½ cups skim milk
- 3 tablespoons reduced-fat spread
- black pepper
- 2 tablespoons flour
- 1 leek, finely sliced and rinsed
- 1 tablespoon Dijon mustard
- 600g white fish, cut into bite-sized pieces
- 2 cups frozen mixed vegetables (sweetcorn, peas, carrots), thawed and drained of excess liquid
- 8 cups baby spinach leaves
- 1 cup grated reduced-fat cheddar cheese
- fresh parsley or chives, to garnish
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Instructions
1 Preheat oven to 180°C. In a large saucepan, place potatoes and cover with cold water. Bring to the boil and simmer, until tender. Drain well and mash with ½ cup of the milk and 1 tablespoon of the spread. Season with black pepper.
2 Meanwhile, heat a large frying pan or saucepan over medium and place remaining spread, flour and leek in it. Cook for 2-3 minutes, stirring constantly. Gradually stir in remaining milk, taking care to avoid lumps and sticking. Cook for a further 3-4 minutes, until thickened.
3 Remove from heat and stir in mustard, fish and vegetables. Season with a pinch of salt and pepper. Pour into a large ovenproof dish, then spoon over potato and sprinkle with grated cheese.
4 Cook in the oven for 15-20 minutes, or until golden and bubbling at the edges. Garnish with parsley or chives.
Variations
Make it gluten free: Use gluten-free flour and check mustard is gluten free.
HFG tip
This can be made into mini pies, in individual ramekins, and frozen. Great for toddler and kids’ meals. Just cover and freeze once you have spooned over potato.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 367cal
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Kilojoules 1540kJ
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Protein 33g
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Total fat 11g
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–Saturated fat 5g
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Carbohydrates 30g
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–Sugars 8g
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Dietary fibre 7g
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Sodium 430mg
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Calcium 340mg
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Iron 3.5mg
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.
