Ravishing Recipe – Fish Pie

Written by Bridget on . Posted in Ravishing Recipes

(Serves 4)
This meal takes 45 minutes to make and only costs $4 per serve! A great way to increase the family’s weekly intake of fish during the winter months!

From: Australian Healthy Food Guide, May 2008 Edition

You will need:

400g boneless white fish fillets
400ml skim milk
700g orange sweet potato, peeled and cut into 2cm pieces
1/3 cup grated reduced-fat cheddar cheese
2 garlic cloves, crushed
2 tablespoons reduced-fat dairy spread
2 tablespoons plain flour
100g frozen peas
½ cup chopped parsley

Method:

Preheat oven to 180ºC
Place fish into a baking dish, season with pepper and pour over milk
Cover with foil and bake for 10 minutes until fish flakes
Remove fish, reserving milk
When cool, flake into bite sized pieces
Steam sweet potato for 10 minutes or until tender
Place in a bowl with cheese and garlic and mash until smooth. Keep warm
Melt spread in a saucepan over medium heat
Sift in flour, then slowly add reserved milk and cook until thickened
Add fish, peas and parsley and season with pepper
Place mixture in a 4-cup capacity baking dish
Top with mash
Bake for 20 minutes or until golden and serve

Nutrition per serve:
Energy: 1537 kJ
Total fat: 8.5g
Saturated: 3.2g
Carbohydrate: 35.8g
Protein: 33.3g
Sodium: 275mg
Iron: 2.5mg
Sugars: 16.3g
Fibre: 5.6g
Calcium: 310mg

Tell me what YOU think once you have tried this recipe
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