Fish Pie with Mixed Veg Mash
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
641
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 641 cal. | (31 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 22.8 μg | (38 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16 mg | (133 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,592 mg | (40 %) | ||
| Calcium | 297 mg | (30 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 223 μg | (112 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 19.6 g | |||
| Uric acid | 292 mg | |||
| Cholesterol | 194 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Brush oder Küchenpapier, 1 Citrus juicer, 1 Tablespoon, 1 Teaspoon, 1 Small bowl, 1 Knife, 1 Baking sheet, 1 Parchment paper, 1 Slotted spatula, 1 Large knife
Preparation steps
1.
Heat the oven to 200°C (180° fan) 400°F gas 6. Grease a pie dish.
2.
For the filling: put the milk, cream, bay leaves and nutmeg in a pan and bring to a simmer. Add the smoked haddock and poach for for 6-8 minutes. Cool slightly, then remove the fish and flake the smoked haddock. Set aside. Strain the cooking liquor.
3.
Melt the butter in a pan, add the onion and cook for 5 minutes until the onion has softened. Stir in the flour and thyme and cook for 2 minutes. Gradually whisk in the strained poaching liquor. Simmer gently for 5 minutes.
4.
Add the parsley and stir in the tomatoes and flaked fish. Season to taste with salt and pepper.
5.
Pour the fish mixture into the dish and allow to cool. Fold in the prawns.
6.
Put the potatoes and parsnips in a pan and cover with cold water. Add a pinch of salt, cover and bring to a boil. Cook for about 25 minutes until tender. Drain and mash with the butter, milk and season with salt, pepper and nutmeg.
7.
Spoon the mashed potatoes and parsnips on top of the fish and fluff with a fork. Sprinkle the cheese over the potatoes. Bake for 35 minutes until bubbling and golden.
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