Healthy Fish Pie Recipe


Healthy fish pie Recipe News365.co.za
Healthy fish pie Recipe News365.co.za from news365.co.za

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

  1. Preheat the oven to 180°C.
  2. 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.
  3. Remove the fish from the saucepan and set aside to cool. Reserve the cooking liquid.
  4. 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.
  5. Add the flour and stir well to combine. Gradually add the skimmed milk, stirring constantly, until the mixture thickens.
  6. Gradually add the reserved fish cooking liquid, stirring constantly, until the sauce reaches the desired consistency.
  7. Add the fish to the sauce and stir gently to combine.
  8. Place the potatoes in a large saucepan and cover with cold water. Bring to a boil and cook for 15 minutes or until tender.
  9. Drain the potatoes and mash them with a fork or potato masher.
  10. Add the grated cheese and parsley to the mashed potatoes and stir well to combine.
  11. Season the fish mixture with salt and pepper to taste.
  12. Transfer the fish mixture to a large baking dish.
  13. Spread the mashed potato mixture over the top of the fish mixture.
  14. Bake in the preheated oven for 30 minutes or until the top is golden brown and the filling is heated through.
  15. 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.

Conclusion

This healthy fish pie recipe is a delicious and nutritious twist on the classic British dish. Using fresh fish and vegetables, it is a great source of protein, fiber, and vitamins, while being low in calories, fat, and sodium. Whether you are looking for a comforting family meal or a healthy dinner option, this fish pie recipe is sure to please everyone at the table. Give it a try and enjoy the taste and health benefits of this delicious dish!

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