Healthy Fish Pie

When you crave the comfort of a rich, creamy pie you don’t have to forgo a healthy supper – this recipe is full of super healthy fish for protein, Omega-3 fatty acids and Vitamin D, with a light but tasty sauce, topped with sweet potato mash which are lower in carbs and calories but add a delicious twist to this old family favourite.

Serves 4

Ingredients

1kg sweet potatoes
500g chopped fresh fish – try a mixture of cod, salmon and smoked haddock, but if you can’t get it, choose any mix of fresh fish and it will be delicious
100g raw prawns – not essential but they make it that little bit special and boost the mineral and vitamins in the dish
1 onion – red or white
½ tbsp olive oil
50g peas – straight from the freezer is fine
200g fresh spinach – if you can’t get fresh, frozen works well too, just defrost and stir through
2 hardboiled eggs
275ml almond milk – lower in calories than cows’ milk but either will make a creamy sauce
20g cornflour
½ tsp mustard – I use mustard powder but use any mustard you have to add that boost of warmth and flavour
Black pepper

Method

  • Peel, chop and cook the sweet potatoes ready to mash for the topping
  • Make the sauce by whisking together the milk and cornflour and mustard in a pan over a low heat until it thickens to make a creamy sauce. Season with plenty of black pepper
  • Finely chop the onion and fry in the oil until golden
  • In a flat, deep dish, combine the fish, prawns, peas, spinach, and onion. Chop the eggs and add with the sauce to the fish mixture.
  • Spoon the mashed sweet potatoes over the mixture and bake at 180°C for 35 – 40 minutes – the sauce will be bubbling around the sides of the golden potato

Serve with petit pois, fine green beans or a bowl of fresh watercress to add a vitamin boost. For a a more traditional twist, add fresh chopped parsley to the sauce if you have some and a squeeze of lemon juice as you serve. Add some mushrooms instead of the eggs for a change.

2020 © Boutros Bear

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