Weight Loss Fish Pie
Fish is rich in omega-3, vitamin D and contains high-quality protein. Eating fish promotes good health and this recipe alows you to enjoy a nutritious and filling pie whilst helping you to look after the pounds! This recipe uses a variety of fresh or frozen fish. You should also be able to by a fish pie mix from most supermarkets. Try to ensure that the mix includes white fish, such as cod or haddock, and an oily fish like salmon. Potatoes with a floury flesh such as Maris Piper or King Edward are best for making mash. Serves 4.
Ingredients
- 250 grams frozen fish pie mix or mixed fresh fish pieces
- 150 grams mixed veg (Frozen)
- Bunch spring onions
- 1 tablespoonplain flour
- 25grams (one and a half ounces) butter.
- 300 millilitres (approx. 1/3 of a pint) semi-skimmed milk
- 450 grams (1 lb) potatoes (Maris Piper or King Edward)
- salt and pepper to taste
Cooking Guidlines
Preheat the oven to 200C/fan 180C/gas 6. or air fryer to 200C before preparing the potatoes as described below
Prepare the potatoes by peeling them and cut them into smallish pieces. Boil them until they are soft enough to mash. Add a splash of semi-skimmed milk and mash them to a creamy consistency.
Poach the fish by placing them in a frying pan and adding 200ml of the milk. Now Roughly chop the spring onions and add them to the pan. bring to the boil then reduce heat and simmer for about 8 minutes. Lift the fish onto a plate and strain the milk into a jug to cool. Flake the fish into large pieces in a baking dish. if using an air fryer make dure the baking dish will fit in the compartment.
Make the sauce. Melt the butter in a pan, stir in 1 tablespoon of plain flour and cook for 1 min over moderate heat. Remove from the heat and add the poach milk a little at a time stirring well until a smooth sauce is formed. Return the mixture to the heat, bring to the boil and cook for 5 mins, stirring continually. Remove from the heat, season with salt and pepper and pour over the fish.
Make the pie. Use a tablespoon to add the potatoes to the top of the fish in the baking dish. cover the whole surface of the fish and use the spoon to spread the mash right to the edge of the dish to create a seal. Score the top with a fork, then bake for 30 mins. If using an air fryer, bake for twenty minutes or until the mash starts to brown. Allow to rest for five minutes then serve and enjoy!
Cals | Fat | Carbs | Sugars | Protien | |
---|---|---|---|---|---|
Per Serving | 322 | 12.8 | 31.9 | 7 | 19.8 |