Fish and Broccoli Pie

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

1. 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. 2. 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. 3. Stir in 1 tsp chopped Parsley. Remove Bay leaf and blend or mash until desired consistency. 4. 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. 5. 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.

How to Prepare

1. 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. 2. 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. 3. Stir in 1 tsp chopped Parsley. Remove Bay leaf and blend or mash until desired consistency. 4. 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. 5. Place fish mixture in freezer-proof ramekins and add Sweet potato topping.

Good to Know

This recipe can be prepared chunkier for the whole family. Add spinach for extra veggies.

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