Delicious Low Fat Fish Pie – One Pot Meal

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)

Ingredients
Pie mixture
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

Topping
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.

Serves 2-3

*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.

Fish pie without topping
Fish pie without topping

*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)

Yummy low fat fish pie
Yummy low fat fish pie

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

Iced Oranges

 

 

Advertisements

2 thoughts on “Delicious Low Fat Fish Pie – One Pot Meal

Add yours

Please share your thoughts!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Blog at WordPress.com.

Up ↑

%d bloggers like this: