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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 198.1
  • Total Fat: 4.5 g
  • Cholesterol: 23.8 mg
  • Sodium: 473.2 mg
  • Total Carbs: 20.9 g
  • Dietary Fiber: 3.6 g
  • Protein: 22.0 g

View full nutritional breakdown of Crunchy Oat Topped Fish Pie calories by ingredient
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Crunchy Oat Topped Fish Pie

Submitted by: EMMABE1
Crunchy Oat Topped Fish Pie

Introduction

Recipe heavily adapted from Safcol recipes
This is a very good way to serve vegetables and tinned tuna - its tasty and moist and makes a complete meal..

N.B. 500g firm white fresh fish fillets, skin removed and cut into 2cm pieces, can be used instead of the canned tuna.. Ensure it is fully cooked before putting into casserole dish.
Recipe heavily adapted from Safcol recipes
This is a very good way to serve vegetables and tinned tuna - its tasty and moist and makes a complete meal..

N.B. 500g firm white fresh fish fillets, skin removed and cut into 2cm pieces, can be used instead of the canned tuna.. Ensure it is fully cooked before putting into casserole dish.

Number of Servings: 6

Ingredients

    1 tsp olive oil
    1/2 onion, chopped
    2 lg carrots, diced
    2 lg sticks celery, chopped
    1 tablespoons plain flour
    1/2 cup fish stock (or low sodium chicken stock)
    1/2 cup low fat milk
    1/2 cup frozen peas
    2 x 190g g can tuna in springwater drained, flaked
    1 tsp whole grain mustard
    cup chopped parsley
    1 tsp ground black pepper or lemon pepper

    Topping:
    1 slice wholegrain bread, processed into breadcrumbs
    1/2 cup rolled oats
    1 tsp olive oil
    1/3 cup grated parmesan cheese

Directions

Preheat oven 180°C (350F) and grease a deep 8 cup capacity baking dish.
Heat 1 tsp oil in a pan over medium heat and cook onion, celery. peas and carrot until softened.
Stir in flour and cook a further 30 sec..
Pour in fish stock , and milk and stir continuously, until it comes to the boil. Reduce heat and add flaked fish, mustard and parsley and season with black pepper;
Spoon into the base of the baking dish.
Topping:
Combine breadcrumbs, oats, 1 tsp oil and cheese in a food processor until mixed,
Sprinkle over the fish mixture and bake 20 minutes or until crisp and golden and hot through.

Serves 6

Number of Servings: 6

Recipe submitted by SparkPeople user EMMABE1.





TAGS:  Fish | Dinner | Fish Dinner |

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