Fish Pie Lite
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
Introduction
Virtually fat free – as well as gluten, egg & dairy free Virtually fat free – as well as gluten, egg & dairy freeNumber 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.
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.