Crunchy Oat Topped Fish Pie
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 tsp olive oil1/2 onion, chopped2 lg carrots, diced2 lg sticks celery, chopped1 tablespoons plain flour1/2 cup fish stock (or low sodium chicken stock)1/2 cup low fat milk1/2 cup frozen peas2 x 190g g can tuna in springwater drained, flaked1 tsp whole grain mustard� cup chopped parsley 1 tsp ground black pepper or lemon pepperTopping:1 slice wholegrain bread, processed into breadcrumbs1/2 cup rolled oats1 tsp olive oil1/3 cup grated parmesan cheese
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.
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.
Nutritional Info 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
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