Healthier fish and tomato pie

Photographer: HFG staff

Try our tasty low-fat, low-calorie fish pie recipe made with fish, prawns and lots of vegetables in a garlicky tomato sauce.

Serves: 4

Time to make: 1 hr

Hands-on time: 15 mins

Ingredients

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4 medium potatoes, peeled and cut into chunks
5 tablespoons skim milk
1 tablespoon olive oil
Oil spray
1 onion, finely chopped
1 celery stick, chopped
2 cloves garlic, crushed
400g tin chopped tomatoes
1 tablespoon cornflourcornstarchX
450g white fish, cut into chunks
1 1/4 cups peeled and de-veined raw prawns
2/3 cup frozen peas
3/4 cup reduced-fat cheese, grated

Instructions

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1 Preheat the oven to 200°C/fan 180°C/gas 6. Steam the potatoes until tender, then mash with the milk and olive oil until smooth. Cover and keep warm.

2 Meanwhile, spray a large frying pan with a little oil and set over a medium heat. Add the onion and celery and cook for 5 min to soften. Add the garlic and tomatoes and bring to the boil. Reduce the heat and simmer, covered, for 15 min.

3 In a bowl, mix the cornflour with 2 tablespoons water, then add to the tomato mixture with the fish and prawns. Cook, stirring, for 3 min or until thickened. Add the peas.

4 Transfer the mixture to a 2 litre ovenproof dish, then top with the mash and sprinkle over the cheese. Bake for 15–20 min until golden on top and piping hot in the middle, then divide among 4 plates to serve.

Nutrition Info (per serve)

Calories 376cal

Kilojoules 1573kJ

Protein 40.1g

Total fat 7.8g

–Saturated fat 2.5g

Carbohydrates 38.7g

–Sugars 7.4g

Dietary fibre 6.1g

Sodium 315mg

Calcium 262mg

Iron 2.4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.