Refine Search by:

Creamy Crispy Fish Pie

Serves 4

Ingredients

  • 2 teaspoons olive oil
  • 1 leek, finely sliced
  • 2 cloves garlic, finely chopped
  • 2 cups Australian reduced fat milk
  • 1 teaspoon salt-reduced chicken stock powder
  • 2 tablespoons cornflour
  • 400g firm white fish fillets, cut into cubes
  • 300g broccoli, cut into florets
  • ½ cup frozen green peas, thawed
  • 6 sheets filo pastry
  • 2 tablespoons Australian reduced fat milk, extra
  • olive oil spray
Download Recipe (PDF)

Method

  1. 1. Heat oil in a large frying pan. Add leek and garlic, cooking for 2-3 minutes until tender. Pour in milk and stock powder, bring to a gentle simmer.
  2. 2. Combine cornflour with 2 tablespoons of water until a smooth paste forms. Add to milk mixture and continue stirring over a low heat until thickened.
  3. 3. Add fish, broccoli and peas to sauce and heat through. Transfer mixture to a 2 litre capacity ovenproof dish.
  4. 4. Lightly brush pastry sheets with extra milk and layer on top of each other. Cut widthways into 6 strips.
  5. 5. Scrunch each length of pastry and place on top of the fish mixture. Spray lightly with oil and bake at 180°C for 10-15 minutes, until pastry is golden and fish and vegetables are tender.

Nutritional Information

Nutrients per serve:
Energy (kj) 1230
Protein (g) 29
Fat, Total (g) 10.8
Saturated (g) 3.6
Carbohydrates (g) 17
Sugars (g) 15
Dietry Fibre (g) 3
Sodium (mg) 708
Calcium (mg) 285
Iron (mg) 4

Comments

Join the discussion
×
RSS Feed