I created this low fat fish pie with the idea that it was a complete meal in one dish.
Okay, I may have used every pot in the kitchen to prepare it (Mr. Piglet humour) but at least I had time to wash up and clear away while it was cooking. the recipe is still work in progress. I think it would be nice to add curry powder to change the taste dynamics or maybe use Quark (I need to check the fat content)
250g white fish fillets (remove skin)
200g salmon fillets (remove skin)
100g peeled prawns
300g broccoli florets
1 chopped tomato
1 clove or garlic or a tsp of garlic puree
1 tsp English mustard
1 tbsp Worcester sauce (molho Inglese)
Herbs: chives, parsley and dill chopped. (I used 1/2 tsp of dried dill)
Dash of Piri Piri
150g Fat free plain yogurt
1 egg (beaten)
Pinch of salt and pepper to taste
Grated Parmesan cheese
500-750g of mixed yam, potato and carrot (or use celeriac, swede). Next time I will use celeriac and add cooked sliced carrots in the pie mixture.
*Cook the potatoes, yam and carrots (or other combination) in boiling water until soft. Mash.
Chunk salmon fillets and white fish and put in open pan with prawns. Add enough boiling water to cover and simmer for about 5 minutes until change colour. Remove fish and prawns from the pan and place in ovenproof dish.
Part cook the broccoli and place on top of the fish with chopped tomato.
Sauce: In separate bowl, add the egg and beat. Stir in fat free yogurt, salt and pepper, mustard, worcester sauce and garlic.
Pour sauces over fish and vegetables.
*Add the mashed combination on top of pie and spread evenly then add grated Parmesan cheese and sprinkle with pimento doce (paprika).
Place in a preheated oven (200c for 40 mins)
I want to try different variations on this theme. I may try quark instead of yogurt. Add cooked carrots or peas to the mixture or even add curry powder. If you have any suggestions please share in the comments below.
Low calorie recipes: Winey Chicken
Maybe use a ratatouille mix but use a tomato sauce base instead of yogurt
Do you have a vegetarian version? I mean, any ideas to substitute fish?
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