- 0:25 Prep
- 1:00 Cook
- 4 Servings
- Capable cooks
Using evaporated milk, you can create this flavoursome seafood pie recipe while minimising the fat.
Ingredients
- 800g sebago potatoes, peeled, chopped
- 375ml can light and creamy evaporated milk
- 1 tablespoon olive oil
- 1 leek, trimmed, halved, washed, thinly sliced
- 1 baby fennel, thinly sliced
- 1 garlic clove, thinly sliced
- 1/4 cup plain flour
- 1 tablespoon dijon mustard
- 1/2 cup Massel chicken style liquid stock
- 600g firm white fish fillets, cut into 3cm pieces
- 200g smoked cod fillets, cut into 3cm pieces
- 1 tablespoon finely chopped fresh dill leaves
- 1 teaspoon finely grated lemon rind
- 1/4 cup grated reduced-fat tasty cheese
- Fresh dill sprigs, to serve
Method
- Step 1Cook potato in a saucepan of boiling water for 10 to 12 minutes or until tender. Drain. Return to pan over low heat. Add 1/3 cup milk. Mash until smooth.
- Step 2Preheat oven to 180°C/160°C fan-forced. Heat oil in a large saucepan over medium heat. Add leek and fennel. Cook, stirring, for 5 minutes or until vegetables have softened. Add garlic. Cook, stirring, for 1 minute or until fragrant. Add flour and mustard. Cook, stirring, for 2 minutes or until mixture bubbles and thickens. Gradually add stock, stirring constantly. Cook for 2 minutes or until mixture thickens slightly. Remove from heat. Stir in fish, dill, lemon rind and remaining milk. Season with salt and pepper.
- Step 3Spoon into an 8-cup capacity ovenproof dish. Top with potato and cheese. Bake for 30 minutes or until potato is golden. Stand for 10 minutes. Sprinkle with dill. Serve.
- High protein
- Low carb
Nutrition
2341 kj
Energy
19g
Fat Total
8g
Saturated Fat
6g
Fibre
50g
Protein
140mg
Cholesterol
762.78mg
Sodium
14g
Carbs (sugar)
44g
Carbs (total)
All nutrition values are per serve
Notes
You could use 200g peeled medium green prawns instead of the smoked cod fillets.
- Author: Kirrily La Rosa
- Image credit: Jeremy Simons
- Publication: Super Food Ideas
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