Name: Healthy fish pie
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 2
Ingredients: 1 large potato or two smaller ones (about 250g or 9oz total) peeled and diced; ½ small butternut squash peeled seeds removed and diced; or 200g (7oz) sweet potato peeled and diced; 30g (1oz) sunflower spread; 30g (1oz) plain flour; 300ml (½ pint) skimmed milk; 1 medium-sized leek peeled and thinly sliced (about ½ cm or ¼ inch); 100g (4oz) broccoli chopped into small florets; 100g (4oz) cauliflower chopped into small florets; 50g (2oz) frozen peas; 200g (7oz) cod fillet skinned and cubed; 70g (3oz) peeled prawns; 2 tbsp fresh parsley chopped; 40g (1½oz) low-fat soft cheese; Freshly ground black pepper

Meal type: Main meal

Serves: 2

Preparation time: 20 minutes

Cooking time: 35 minutes

Preheat the oven to 200ºC/180ºC fan/gas mark 6. Boil the potato and squash (or sweet potato) for 20 minutes or until cooked. Drain and mash with the low-fat soft cheese and black pepper.
While the potato and squash are cooking, melt the sunflower spread in a pan and stir in the flour. Gradually add the milk and cook on a low heat, whisking until you have a smooth, thickened sauce.
Cook the leek, broccoli, cauliflower and peas in boiling water for five minutes. Drain well and add to the sauce along with the cubed cod, prawns and parsley.
Spoon the mixture into an ovenproof dish (roughly 1 litre /2 pint capacity), top with the mash and bake for 20 minutes. (Can be frozen after baking, once cooled. Defrost in the fridge overnight and reheat in the oven at 200ºC/180ºC fan/gas mark 6 for 20 minutes).

Energy 2244kJ 533kcal 27%

Carbs 53.2g -

Fibre 9.3g 31%

Fat 12.7g Low 18%

Saturates 3.2g Low 16%

Sugar 15.6g Low 17%

Salt 1.3g Low 22%

% = an adult's reference intake

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Ingredients

1 large potato, or two smaller ones (about 250g or 9oz total), peeled and diced

½ small butternut squash, peeled, seeds removed and diced; or 200g (7oz) sweet potato, peeled and diced

30g (1oz) sunflower spread

30g (1oz) plain flour

300ml (½ pint) skimmed milk

1 medium-sized leek, peeled and thinly sliced (about ½ cm or ¼ inch)

100g (4oz) broccoli, chopped into small florets

100g (4oz) cauliflower, chopped into small florets

50g (2oz) frozen peas

200g (7oz) cod fillet, skinned and cubed

70g (3oz) peeled prawns

2 tbsp fresh parsley, chopped

40g (1½oz) low-fat soft cheese

Freshly ground black pepper

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Healthy fish pie

Nutritional Information

Tried this at home?

Ingredients

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