HFG fish pie
Our makeover HFG fish pie is one of the most homely, comforting and moreish dinners, super healthy - a real crowd pleaser!
Reviewed by our expert panel 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 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.
Photographer: Joanna Wickham
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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