How To Make Healthy Fish Pie
A delicious and nutritious fish pie packed with healthy ingredients.
Serves:
Ingredients
- 500g white fish fillets
- 1 cup frozen peas
- 1 cup frozen corn
- 2 carrots, diced
- 1 leek, sliced
- 2 cloves of garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons whole wheat flour
- 1 cup low-fat milk
- 1 tablespoon Dijon mustard
- 1 tablespoon chopped fresh parsley
- Salt and pepper to taste
- 500g sweet potatoes, peeled and diced
- 2 tablespoons low-fat Greek yogurt
Instructions
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Preheat the oven to 180°C (350°F).
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In a large pan, heat the olive oil over medium heat. Add the leek and garlic and sauté until softened.
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Add the carrots and cook for another 5 minutes. Then add the flour and stir to coat the vegetables.
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Gradually pour in the milk while stirring constantly. Cook until the sauce has thickened.
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Stir in the Dijon mustard, parsley, and season with salt and pepper.
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Add the fish fillets, peas, and corn to the pan. Cook for 5 minutes, until the fish is cooked through.
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Meanwhile, cook the sweet potatoes in a separate pot of boiling water until soft. Drain and mash with the Greek yogurt.
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Spoon the fish mixture into a baking dish and top with the mashed sweet potatoes.
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Bake in the preheated oven for 20-25 minutes, until the top is golden and the filling is bubbling.
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Serve hot and enjoy!
Nutrition
- Calories : 342kcal
- Total Fat : 8g
- Saturated Fat : 2g
- Cholesterol : 55mg
- Sodium : 276mg
- Total Carbohydrates : 42g
- Dietary Fiber : 6g
- Sugar : 9g
- Protein : 30g
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