Creamy fish pie
Ingredients
- 500g mashing potatoes, peeled and cut into small chunks
- 1 medium cauliflower, cut into small florets
- 1½ cups reduced-fat milk
- 3 tablespoons reduced-fat spread
- 2 tablespoons flour
- 1 large onion, finely chopped
- 1 tablespoon Dijon mustard
- 600g white fish, cut into bite-sized pieces
- 2 cups frozen mixed vegetables (sweetcorn, peas, carrots), thawed and drained of excess liquid
- 120g baby spinach leaves
- 1 cup grated reduced-fat cheddar cheese
- fresh parsley, to garnish (optional)
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Instructions
1 Preheat oven to 180°C. In a large saucepan, place potatoes and cover with enough cold water to allow for cauliflower to be added later. Bring to the boil over a high heat. Reduce heat and simmer for about 20 minutes until tender. About 5 minutes into simmering time add cauliflower. When the potatoes and cauliflower are soft and cooked through, drain well and mash with ½ cup of the milk and 1 tablespoon of the spread. Season with black pepper.
2 Meanwhile, heat a large frying pan or saucepan over medium and place remaining spread and leek in it. Cook for 5 minutes, stirring. Add flour and stir well for 1-2 minutes. Gradually stir in remaining milk, taking care to avoid lumps and sticking. Cook, stirring, for a further 3-4 minutes until thickened.
3 Remove from heat and stir in mustard, fish and vegetables. Season with a pinch of salt and pepper. Pour into a large ovenproof dish, then spoon over potato and sprinkle with the grated cheese.
4 Cook in the oven for 15-20 minutes until golden and bubbling at the edges. Garnish with parsley, if using.
Nutrition Info (per serve)
-
Calories 505cal
-
Kilojoules 2100kJ
-
Protein 48g
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Total fat 16.4g
-
–Saturated fat 6.2g
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Carbohydrates 39.4g
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–Sugars 11.8g
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Dietary fibre 6.2g
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Sodium 569mg
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Calcium 545mg
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Iron 2.4mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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