HFG fish pie
Mains

HFG fish pie

Our makeover HFG fish pie is one of the most homely, comforting and moreish dinners, super healthy - a real crowd pleaser!
Serves: 4
Time to make: 40 mins
( Hands-on time: 20 mins )
Total cost: $ 20.52 / $ 5.13 per serve

(at time of publication)


Ingredients

  • 500g fish fillets (we used tarakihi)
  • 1 small stalk celery, sliced thinly
  • 1 small carrot, sliced thinly
  • 1 onion, finely diced
  • 1 ½ teaspoons salt-reduced chicken stock powder
  • 1 ½ cups trim milk
  • 3 tablespoons flour
  • 1 teaspoon mustard powder
  • ½ cup grated edam cheese
  • 3 hard-boiled eggs
  • Mashed potato topping
  • 4 boiled medium-sized potatoes
  • about ¼ cup hot trim milk
  • 2 tablespoons reduced-fat cream cheese
  • freshly ground black pepper

  • Instructions

    1 Lay fish fillets in a medium-sized ovenproof dish and place celery, carrot and onion on top.

    2 Mix stock powder with milk and pour over fish. Cover with tinfoil and bake at 180°C for 10-15 minutes until fish is cooked through. Drain liquid off fish into a small saucepan.

    3 Mix flour and mustard to a paste with a little extra trim milk. Whisk into fish liquid. Bring to the boil gradually, stirring well until thick. Remove from heat and stir in cheese.

    4 Slice hard boiled eggs and lay across drained fish in an ovenproof dish. Pour sauce over to cover then top with mashed potato.

    5 Bake at 180°C for 15-20 minutes or until filling is hot and potato topping is lightly browned.

    Nutrition Info (per serve)

    • Kilojoules 1630kJ

    • Calories 390cal

    • Protein 40g

    • Total fat 11g

    • Saturated fat 5g

    • Carbohydrates 35g

    • Sugars 11g

    • Dietary fibre 3g

    • Sodium 700mg

    • Calcium 390mg

    • Iron 2.5mg

    Serving suggestion

    Serve pie with a green salad or steamed vegetables.

    HFG tip

    • For an easy fish pie, add canned salmon or tuna to a white/cheese sauce; add cooked vegetables of your choice, eg. onion, capsicum, carrot, celery, courgettes and top with mashed potato.
    • For a no-cook fish pie, add a can of salmon or tuna to a commercial white sauce, add frozen or canned vegetables and top with instant mashed potato. A great one for camping!
    • When choosing fish, choose species that are not threatened. See Best Fish Guide to find out more. Good choices include john dory, blue cod, tarakihi, warehou, kingfish and moki.
    • For mashed potatoes, choose a floury-textured potato such as agria, ilam hardy, red rascal or desiree. The result will be light and fluffy.

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    Rate this recipe

    • 1 People Rated This Recipe

    • Average Rating

    • (5 / 5)
    Author: Bronwen King - NZ registered nutritionist
    Photographer: Joanna Wickham
    First published: Jul 2006

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