
Fish and Broccoli Pie
Glicemia: 6Porzioni: 8Tempo di preparazione: 30minPasto: Pranzo
Micronutrienti:Vitamina AOmega 3Calcio
Macronutrienti per 100 g
Energia
140kcal
Zuccheri
3g
Grassi
8g
Fibre
2g
Grassi saturi
4g
Proteine
6g
Carboidrati
10g
Sodio
135mg
Ingredienti
- 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
Preparazione
- 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.
Micronutrienti in % del fabbisogno giornaliero
Ferro
1% del fabbisogno giornaliero
Magnesio
18% del fabbisogno giornaliero
Vitamina C
15% del fabbisogno giornaliero
Omega 3
13% del fabbisogno giornaliero
Vitamina A
36% del fabbisogno giornaliero
Calcio
58% del fabbisogno giornaliero
Folati
20% del fabbisogno giornaliero
Buono a sapersi
This recipe can be prepared chunkier for the whole family. Add spinach for extra veggies.
Condividi: