Fish pie with three-veg topping

0
42
Fish pie with three-veg topping

(4) Rate it

  • 0:20 Prep
  • 0:40 Cook
  • 6 Servings
  • Advanced

This fish pie is a great way to inject extra fresh vegetables into your diet. Six types of fresh vegies are included in this recipe.

Featured in
Low kilojoule, Winter recipes

Ingredients

  • 550g sweet potato, peeled, chopped
  • 1 large carrot, peeled, chopped
  • 450g cauliflower, cut into florets
  • 5 garlic cloves
  • 120ml extra virgin olive oil
  • 1 bunch English spinach, ends trimmed
  • 40g (1/4 cup) plain flour
  • 500ml (2 cups) skim milk
  • 2 (about 380g) leeks, thinly sliced
  • 1kg firm white fish fillets (such as ling), skin & bones removed, cut into 2-3cm pieces
  • 80g (1/2 cup) frozen peas
  • 1/2 bunch fresh continental parsley, finely chopped
  • 1/2 lemon, rind finely grated, juiced

Method

  • Step 1
    Place the sweet potato and carrot in a large steamer over a saucepan of simmering water. Cook, covered, for 10 minutes. Add the cauliflower and 3 of the garlic cloves. Cook, covered, for a further 10 minutes or until tender. Transfer to a food processor. Add 2 tbs of the olive oil and season with pepper and a pinch of salt. Process until smooth, adding 1-2 tbs of water if required. Set aside.
  • Step 2
    Microwave the English spinach, covered, on high for 3-4 minutes or until wilted. Set aside to cool. Squeeze excess liquid from spinach. Coarsely chop.
  • Step 3
    Meanwhile, for the bechamel sauce, heat 2 tbs of the oil in a small saucepan over medium heat. Add 2 tbs of the flour. Cook, stirring, for 1-2 minutes. Gradually add the milk, whisking until smooth. Bring to boil, stirring constantly. Reduce heat to low. Simmer, whisking constantly, for 5 minutes or until mixture thickens. Set aside.
  • Step 4
    Chop the remaining garlic cloves. Heat 1 tbs of the oil in a large saucepan over low heat. Add garlic and leek. Cook, stirring occasionally, for 5-10 minutes or until soft (but not brown). Add remaining flour. Cook, stirring, for 1 minute. Add the fish, peas and bechamel sauce. Simmer, stirring occasionally, for 6 minutes or until fish is just cooked through. Stir through the spinach, parsley, and lemon rind and juice. Season with pepper and a pinch of salt. Transfer to a 2L (8 cup) baking dish.
  • Step 5
    Spread sweet potato mixture over top of pie. Drizzle with remaining oil. Preheat grill to high. Cook for 5-10 minutes or until golden brown.

  • Low carb
  • Low kilojoule
  • Lower gi

Nutrition

  • 1995 kj

    Energy

  • 20g

    Fat Total

  • 3g

    Saturated Fat

  • 8g

    Fibre

  • 40g

    Protein

  • 30g

    Carbs (total)

All nutrition values are per serve

Notes

The bechamel sauce in this pie is made with extra virgin olive oil instead of butter. Olive oil is one of the healthiest fats – just like avocado, it contains mostly monounsaturated fats and is a source of vitamin E.

  • Author: Louise Keats
  • Image credit: Al Richardson
  • Publication: Taste Magazine

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here