Fish and Broccoli Pie

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

  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.

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.
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