Fish Pie Lite

Fish Pie Lite
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 314.6
  • Total Fat: 3.6 g
  • Cholesterol: 39.0 mg
  • Sodium: 111.6 mg
  • Total Carbs: 49.1 g
  • Dietary Fiber: 5.6 g
  • Protein: 23.8 g

View full nutritional breakdown of Fish Pie Lite calories by ingredient
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Introduction

Virtually fat free as well as gluten, egg & dairy free Virtually fat free as well as gluten, egg & dairy free
Number of Servings: 4

Ingredients

    White sauce:
    1 cup rice milk
    2 t gluten free flour, mixed to paste with water
    1 t dijon mustard
    1/2 t stock powder
    2 generous pinches of dill
    handful of chopped parsley
    pepper

    Filling
    330g fish (pollack or cod) fillets
    1/2 cup cooked frozen shrimp
    1/2 cup mixed frozen vegetables

    mash topping:
    4 potatoes
    1/4 cup soya kreem

Directions

Preheat the oven to 200˚C

1. Bring rice milk to the boil with stock, dill and mustard, whisk in flour paste, allow to thicken. Remove from heat

2. Layer filling ingredients in oven proof dish, pour over white sauce and season with pepper, top with chopped parsley

3. Cook potatoes until soft, mash with soya kreem and season to taste. Pile on top of fish

4. Bake for 20-25 minutes or until golden

Number of Servings: 4

Recipe submitted by SparkPeople user LUCYLAKE.

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