Quick fish and pea pie
(at time of publication)
- 2 tablespoons reduced-fat spread
- 1 tablespoon flour
- 1 teaspoon Dijon mustard
- 2 cups skim milk
- 200g firm white fish, cut in bite-sized chunks
- 150g canned or fresh smoked fish, flaked
- 3 cups baby spinach
- 2 x 400g cans butter beans, drained and rinsed
- 2 cups frozen minted peas, thawed
- ¼ cup freshly grated parmesan
- zest of 1 lemon
1 Heat oven to 200°C. Melt spread over a low heat in a large saucepan. Add flour and stir for 2-3 minutes. Add mustard and gradually add 1 1/2 cups of the milk, stirring until thickened. Add fish and spinach and stir gently, cooking for 2 minutes or until spinach is wilted. Remove from heat and place mixture into a shallow baking dish. Season with black pepper if desired.
2 In a blender combine beans and peas with remaining 1/2 cup milk. Blend until a rough mash texture is formed, adding more milk or water if needed. Spread mash mixture over fish mixture in baking dish. Sprinkle with parmesan and lemon zest.
3 Bake pie for about 10 minutes until cheese is melted. Garnish with parsley if desired.
Make it gluten free: Use gluten-free flour and check mustard is gluten free.
Nutrition Info (per serve)
Total fat 9g
–Saturated fat 3g
Dietary fibre 14g
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