
Fish and Broccoli Pie
Blood Sugar: 6Servings: 8Preparation Time: 30minMeal Category: Lunch
Micronutrients:Vitamin AOmega 3Calcium
Macronutrients per 100g
Energy
140kcal
Sugar
3g
Fat
8g
Fiber
2g
Sat fat
4g
Protein
6g
Carbs
10g
Sodium
135mg
Ingredients
- 2 tbsp Butter
- 1 finely chopped Onion
- 1 peeled and grated Carrot
- 150g / 5.29oz chopped Broccoli
- 1 finely sliced Leek
- 1 Bay leaf
- 200g / 7.05oz skinned and cubed White fish fillets
- 100g / 3.53oz skinned and cubed Salmon trout fillets
- 150ml / 5.07fl oz Cream or vegetable stock
- 1 tsp chopped Parsley
- 500g / 17.64oz peeled and diced Sweet potato
- 2 tbsp Butter
- 50g / 1.76oz grated Cheddar cheese
Preparation
- Melt 2 tbsp Butter in a saucepan and fry 1 finely chopped Onion, 1 peeled and grated Carrot, 150g / 5.29oz chopped Broccoli, and 1 finely sliced Leek with 1 Bay leaf until soft.
- Add 200g / 7.05oz skinned and cubed White fish fillets, 100g / 3.53oz skinned and cubed Salmon trout fillets, and 150ml / 5.07fl oz Cream or vegetable stock. Simmer for 8 minutes until fish is cooked but still soft.
- Stir in 1 tsp chopped Parsley. Remove Bay leaf and blend or mash until desired consistency.
- Boil 500g / 17.64oz peeled and diced Sweet potato until tender. Drain and mash with 2 tbsp Butter until smooth. Stir in 50g / 1.76oz grated Cheddar cheese.
- Place fish mixture in freezer-proof ramekins and add Sweet potato topping.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
18% of RDI
Vitamin C
15% of RDI
Omega 3
13% of RDI
Vitamin A
36% of RDI
Calcium
58% of RDI
Folate
20% of RDI
Good to know
This recipe can be prepared chunkier for the whole family. Add spinach for extra veggies.
Share: