Healthy Fish Pie Recipe
Introduction
Fish pie is a traditional British dish that has been enjoyed for centuries. However, many traditional fish pie recipes are high in calories, saturated fat, and sodium. This healthy fish pie recipe is a healthier twist on the classic dish, using fresh fish and vegetables to create a delicious and nutritious meal that is low in fat and calories.Ingredients
- 500g fresh white fish
- 500g fresh smoked haddock
- 1 onion, chopped
- 2 carrots, peeled and chopped
- 2 celery sticks, chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tbsp plain flour
- 300ml skimmed milk
- 600g potatoes, peeled and chopped
- 50g low-fat cheddar cheese, grated
- 1 tbsp fresh parsley, chopped
- Salt and pepper to taste
Instructions
- Preheat the oven to 180°C.
- Place the white fish and smoked haddock in a large saucepan and cover with cold water. Bring to a boil and cook for 5 minutes.
- Remove the fish from the saucepan and set aside to cool. Reserve the cooking liquid.
- Heat the olive oil in a large frying pan over medium heat. Add the onion, carrots, celery, and garlic and cook for 5 minutes, stirring occasionally.
- Add the flour and stir well to combine. Gradually add the skimmed milk, stirring constantly, until the mixture thickens.
- Gradually add the reserved fish cooking liquid, stirring constantly, until the sauce reaches the desired consistency.
- Add the fish to the sauce and stir gently to combine.
- Place the potatoes in a large saucepan and cover with cold water. Bring to a boil and cook for 15 minutes or until tender.
- Drain the potatoes and mash them with a fork or potato masher.
- Add the grated cheese and parsley to the mashed potatoes and stir well to combine.
- Season the fish mixture with salt and pepper to taste.
- Transfer the fish mixture to a large baking dish.
- Spread the mashed potato mixture over the top of the fish mixture.
- Bake in the preheated oven for 30 minutes or until the top is golden brown and the filling is heated through.
- Serve hot and enjoy!
Nutrition
This healthy fish pie recipe serves 4 people and contains approximately:
- Calories: 450
- Protein: 40g
- Carbohydrates: 40g
- Fat: 14g
- Saturated Fat: 4g
- Fiber: 6g
- Sodium: 400mg
This recipe is a great source of protein, fiber, and vitamins A and C. It is also low in saturated fat and sodium, making it a healthy and nutritious meal option. Serve it with a side salad or steamed vegetables for a complete and balanced meal.