The Healthier Fish Pie

sangita's picture

Jun. 15, 2013

This Fish Pie is a favorite among seafood enthusiasts and is prepared with a slight twist to make it even more appealing and enhance its health quotient.

Ingredients

Olive oil cooking spray 1 Dash
Cooked white fish 1 Pound , flaked
Cooked salmon 4 Ounce , flaked
Frozen shrimp 2 Ounce
Tarragon leaves 1 Teaspoon
Well flavored white sauce parsley 1/2 Pint
Roasted sesame seeds 1 Teaspoon
Mashed potatoes/Low fat low sodium grated cheese 1 Cup (16 tbs)

Directions

GETTING READY

1. Preheat the oven to a temperature of 200°C/400°F.

MAKING

2. Grease the shallow pan or baking dish with just a dash of olive oil cooking spray, mix the cooked, flaked fish and the prawns or shrimps.

3. A sprinkling of tarragon can be added at this stage.

4. Add the white sauce with parsley or cheese and stir together, then add the chopped spinach leaves, layer with the boiled mashed seasoned potatoes, and bake in a moderate oven for about half an hour, after sprinkling roasted sesame seeds on top.

5. Alternately, if you do not wish to use potatoes, simply sprinkle low fat, low sodium, grated cheese on top of the fish and white sauce mixture and bake till gratinated.

SERVING

6. Serve hot along with a wonderful fresh crunchy green salad.

Recipe Summary

Difficulty Level: Easy
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 8

Nutrition Facts

Serving size

Calories 210Calories from Fat 33

 % Daily Value*

Total Fat 4 g6.2%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 189 mg7.88%

Total Carbohydrates 26 g8.7%

Dietary Fiber 2 g8%

Sugars 1 g

Protein 19 g38%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet