Healthy Fish Pie Recipe
Ingredients
- 2 tbs canola oil
- 1 onion, diced
- 1 clove garlic, finely diced
- 1 red chilli, finely diced
- 250 g frozen broccoli
- 250 g frozen cauliflower
- 1 tsp cornflour
- 300 g firm white boneless fish fillet, diced
- 250 g uncooked (green) prawn, peeled and deveined
- 250 g no-added-salt pink salmon, fresh or frozen
- 1/2 cup low-fat evaporated milk
- 1 tsp dill, dried
- to taste pepper
- 6 sheet filo pastry
- 1 egg, beaten
Method
- Preheat oven to 180°C.
- Heat oil in the fry pan and cook onion, garlic and chilli until lightly coloured.
- Add broccoli, cauliflower and cornflour and cook for 5 minutes.
- Add all seafood, evaporated milk and dill and cook for a further 10 minutes until liquid has reduced. Add pepper to taste.
- Brush baking dish with oil and line with 4 sheets of filo pastry.
- Add the mixture and cover with the remaining filo pastry sheets.
- Lightly brush filo pastry with beaten egg. Place in oven and cook for 10-15 minutes or until golden brown.
Recipe from More Deadly Tucker cookbook (2013), North Metropolitan Health Service © State of Western Australia, reproduced with permission.
Fresh cauliflower and broccoli can be used instead of frozen.
-
Cook onion, garlic and chilli until lightly coloured. -
Add broccoli, cauliflower and cornflour. -
All all seafood, evaporated milk and dill. -
Brush baking dish with oil and line with 4 sheets of filo pastry. -
Add the mixture and cover with the remaining filo pastry sheets. -
Lightly brush filo pastry with beaten egg.
To make this recipe feed extra people add extra diced seasonal vegetables.
For a cheaper alternative use additional white fish, canned tuna or canned salmon instead of prawns and fresh salmon.
Healthy tip!
We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1128 kJ | 519 kJ |
| 270 Cal | 124 Cal | |
| Protein | 26.2 g | 12 g |
| Fat, total | 10.9 g | 5 g |
| — saturated | 2.1 g | 1 g |
| Carbohydrate | 14.7 g | 6.8 g |
| — sugars | 5.1 g | 2.3 g |
| Sodium | 456 mg | 210 mg |
| Fibre | 4 g | 1.9 g |
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Comments (1)
-
Delicious recipe, thanks! My husband wasn’t impressed at the idea of a tuna pie - but he and my son loved it. I used 1.5 tsp of dried dill which gave the dish a nice strong flavour, as I find tuna can be a bit bland. It’s nice that herbs can give such flavour to dishes without adding additional fat, sodium or sugar. The pictures were helpful for each step. I’ll be making this recipe again!
Anonymous
Posted on: 27 Sep 19
