Fish pie
This fish pie meets the 'Everyday' criteria in the Food and Beverage Classification System. Children and adults will love it.
SERVES10
TIME TO MAKE45 - 1 hour
MEAL TYPEDinner
TIME TO MAKE45 - 1 hour
MEAL TYPEDinner
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Method
- Heat oven to 200°C
- Gently saute the onion and carrot with the olive oil in a large pot until soft
- Add garlic and saute briefly
- Add milk and bring to a gentle simmer
- Add kidney beans, paprika, peas, prawns, hoki, parsley and sour cream
- Cook gently until all ingredients are just cooked
- Mix cornflour with a little water to form a thin paste
- Stir cornflour mixture into pot slowly stirring constantly until it has thickened
- Pour pot contents into a deep sided pie dish
- Carefully crumble mashed potato over fish mix
- Place fish pie in oven and bake for approximately 20 minutes or until it is hot through
- Allow to cool before serving
- 1 tspolive oil
- 1 mediumonion, diced
- 1 mediumcarrot , diced
- 3 clovesgarlic, crushed
- 1 cuplow fat milk
- 1 cancanned kidney beans, drained and rinsed
- 1 tsppaprika
- 2/3 cupfrozen peas
- 1/2 cupfrozen prawn meat, thawed and chopped
- 1 filletfrozen hoki fillets, thawed and diced
- 2 tbspfresh parsley, chopped
- 2 tbsplow fat sour cream
- 2 tbspcornflour
- 1 kgcooked mashed potato
Per serve
- Energy592kJ
- Total Fat1.7g
- Saturated Fat0.6g
- Total Carbohydrate21.0g
- Sugars3.9g
- Dietary Fibre4.4g
- Sodium79mg
Method
- Heat oven to 200°C
- Gently saute the onion and carrot with the olive oil in a large pot until soft
- Add garlic and saute briefly
- Add milk and bring to a gentle simmer
- Add kidney beans, paprika, peas, prawns, hoki, parsley and sour cream
- Cook gently until all ingredients are just cooked
- Mix cornflour with a little water to form a thin paste
- Stir cornflour mixture into pot slowly stirring constantly until it has thickened
- Pour pot contents into a deep sided pie dish
- Carefully crumble mashed potato over fish mix
- Place fish pie in oven and bake for approximately 20 minutes or until it is hot through
- Allow to cool before serving
Ingredients
- 1 tspolive oil
- 1 mediumonion, diced
- 1 mediumcarrot , diced
- 3 clovesgarlic, crushed
- 1 cuplow fat milk
- 1 cancanned kidney beans, drained and rinsed
- 1 tsppaprika
- 2/3 cupfrozen peas
- 1/2 cupfrozen prawn meat, thawed and chopped
- 1 filletfrozen hoki fillets, thawed and diced
- 2 tbspfresh parsley, chopped
- 2 tbsplow fat sour cream
- 2 tbspcornflour
- 1 kgcooked mashed potato
Ingredients
- 1 tspolive oil
- 1 mediumonion, diced
- 1 mediumcarrot , diced
- 3 clovesgarlic, crushed
- 1 cuplow fat milk
- 1 cancanned kidney beans, drained and rinsed
- 1 tsppaprika
- 2/3 cupfrozen peas
- 1/2 cupfrozen prawn meat, thawed and chopped
- 1 filletfrozen hoki fillets, thawed and diced
- 2 tbspfresh parsley, chopped
- 2 tbsplow fat sour cream
- 2 tbspcornflour
- 1 kgcooked mashed potato
Nutrition Facts
Per serve
- Energy592kJ
- Total Fat1.7g
- Saturated Fat0.6g
- Total Carbohydrate21.0g
- Sugars3.9g
- Dietary Fibre4.4g
- Sodium79mg
Method
- Heat oven to 200°C
- Gently saute the onion and carrot with the olive oil in a large pot until soft
- Add garlic and saute briefly
- Add milk and bring to a gentle simmer
- Add kidney beans, paprika, peas, prawns, hoki, parsley and sour cream
- Cook gently until all ingredients are just cooked
- Mix cornflour with a little water to form a thin paste
- Stir cornflour mixture into pot slowly stirring constantly until it has thickened
- Pour pot contents into a deep sided pie dish
- Carefully crumble mashed potato over fish mix
- Place fish pie in oven and bake for approximately 20 minutes or until it is hot through
- Allow to cool before serving
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