Recipes

Fish Pie

Fish, especially oily fish like salmon is great way to get your Omega 3 intake for the day.fish pie

This recipe is fairly easy to make and is delicious and a nice spin of other fish dishes.

Prep time: 10 minutes

Cook time: 40 minutes

Serves 4

Fish pie

  • 400 grams of salmon, fresh or canned salmon
  • 1 brown onion finely chopped
  • 2 cloves of garlic minced
  • 1 tbs of oil
  • 2 potatoes
  • 2 cup of salt reduced stock (or water)
  • 2 tbs of reduced fat yoghurt
  • Reduce fat puff pastry
  • 2 tbs of milk for basting pastry
  • Serve with greens

Directions

  1. Pan fry garlic and onion with the oil
  2. Add stock and potatoes and cook until tender and the water reduces
  3. Add in the salmon and if fresh, wait until it is cooked. If canned, heat through
  4. Stir in the yoghurt
  5. Dish salmon mixture into individual dishes
  6. Place ¼ of defrosted reduced fat puff pastry around each dish and brush with milk. Remember to pierce the top
  7. Place in a preheated oven of 180 degrees for 30 minutes until top is puffed and brown

420 calories per serve.

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mandy-dos-santos
written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."