Easy Fish Pie

14 60 297
Ingredients Minutes Calories
Prep Cook Servings
15 min 45 min 8
Easy Fish Pie
Health Rating

Ingredients


1 kg Yukon Gold potato (peeled and halved )
30 gm Butter, unsalted
2 tbsp Partly skimmed milk, lactose free, 2% M.F.
25 gm All-purpose white flour
4 green onion (stem) Green onion, scallion, ramp (finely sliced )
400 ml Partly skimmed milk, lactose free, 2% M.F.
100 gm Atlantic Cod (cubed )
100 gm Atlantic salmon, wild (cubed )
100 gm Haddock (cubed )
1 tsp Dijon mustard
25 gm Chives (finely chopped )
1 cup Sweet corn, canned, drained
1 cup Frozen green peas (thawed )
1 cup, shredded Cheddar cheese (optional)

Instructions


Preheat the oven to 200°C.

Put the potatoes in a saucepan and pour over enough water to cover them. Bring to the boil and then simmer until tender. When cooked, drain thoroughly and mash with 2 tbsp of milk and some butter. Season with ground black pepper.

Put the butter, flour and spring onions in another pan and heat gently until the butter has melted, stirring regularly. Cook for 1 -2 mins. Gradually whisk in the milk using a balloon whisk if you have one. Bring to the boil, stirring to avoid any lumps and sticking at the bottom of the pan. Cook for 3 – 4 minutes until thickened.

Take off the heat and stir in the cheese (if using), fish, mustard, chives, sweetcorn and peas. Spoon into an ovenproof dish or 6- 8 ramekins.

Spoon the potato on top and sprinkle with cheddar cheese.

Pop in the oven for 20 - 25 mins or until golden and bubbling at the edges. Alternatively, cover and freeze the pie or mini pies for another time.


Nutrition Facts

Per Portion

Calories 297
Calories from fat 95
Calories from saturated fat 51
Total Fat 10.6 g
Saturated Fat 5.7 g
Trans Fat 0.2 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.7 g
Cholesterol 48 mg
Sodium 213 mg
Potassium 849 mg
Total Carbohydrate 33 g
Dietary Fiber 3.4 g
Sugars 5.4 g
Protein 17.1 g

Dietary servings

Per Portion


Grain 0.2
Meat 0.4
Meat Alternative 0.2
Milk 0.2
Milk Alternative 0.3
Vegetables 2.2

Energy sources


Pygal45%466.6032321655424180.8598911432352532%324.4323943126161262.913943326620523%321.9278061781946129.214873985659445%32%23%CarbohydratesFatProtein
Recipe from:
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