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
- 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 coriander, to garnish
Instructions
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 284cal
-
Kilojoules 1190kJ
-
Protein 23g
-
Total fat 8g
-
–Saturated fat 2g
-
Carbohydrates 30g
-
–Sugars 11g
-
Dietary fibre 4g
-
Sodium 1010mg
-
Calcium 220mg
-
Iron 3mg
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.
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