HFG fish pie

Author: Bronwen King - NZ registered nutritionist

Photographer: Joanna Wickham

First published: Jul 2006

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

More weights & measures

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 skim 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 skim 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.

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.

Nutrition Info (per serve)

Calories 390cal

Kilojoules 1630kJ

Protein 40g

Total fat 11g

–Saturated fat 5g

Carbohydrates 35g

–Sugars 11g

Dietary fibre 3g

Sodium 700mg

Calcium 390mg

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.

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