Fisherman's pie - Healthy Food Guide

Fisherman’s pie

Tasty, healthy food doesn't have to cost the earth and this Fisherman's pie recipe is case and point. The topping is made from toast which is a really good way to use up the ends of loaves, for a zero-waste meal. Using frozen ar canned vegetables helps make this a budget-friendly, nutritious meal.

Serves: 4

Time to make: 55 mins

Ingredients

More weights & measures

300g delicate- to medium-textured smoked fish, skinned, boned

3 tablespoons reduced-fat spread

1 onion, finely chopped

1 stick celery, finely chopped

1-2 teaspoons turmeric

3 tablespoons flour

1 ½ cups skim milk

250g mixed vegetables, fresh (finely diced), canned or frozen

pepper to taste

4 slices bread, toasted and cut into triangles

fresh chopped basil and coriandercilantroX, to garnish

Instructions

Stay Awake

1 Cut fish into 1.5 cm cubes. Melt spread in a saucepan, add onion and celery and cook until translucent. Blend in turmeric and flour and cook for 1 minute until foaming. Gradually stir in milk and heat until sauce comes to the boil. Add cubed fish and vegetables then simmer 2-3 minutes. Add pepper to taste.

2 Place in a greased ovenware dish. Bake at 150°C for 30 minutes.

3 Place toasted bread over pie. Garnish with fresh basil and coriander and serve with a leafy salad.

Variations

At step 4, add 2 chopped hard-boiled eggs when adding vegetables.
Replace smoked fish with 300g delicate- to medium-textured skinless, boneless fish fillets.
At step 2, cover pie with 2 cups cooked mashed potato. Sprinkle with 1/4 cup grated edam cheese, then bake at 150°C for 30 minutes.

Nutrition Info (per serve)

Calories 284 cal

Kilojoules 1190 kJ

Protein 23 g

Total fat 8 g

Saturated fat 2 g

Carbohydrates 30 g

Sugar 11 g

Dietary fibre 4 g

Sodium 1010 mg

Calcium 220 mg

Iron 3 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.