Light Smoked Fish Pie With Kumara Mash

May 31, 2023May 31, 20230 3
Light Smoked Fish Pie With Kumara Mash - A healthy and filling dinner option
in Seafood

Prep

15 min

Cook

45 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

600 g kumara , peeled and cut into even-sized pieces
1/2 cup low-fat milk
salt & pepper
3 tablespoons olive oil
1 onion , chopped
4 tablespoons plain flour
2 1/2 cups low-fat milk
600 g smoked fish fillet , skin and bones removed , flaked ( I used smoked hoki )
1/4 cup chopped parsley
1/4 cup capers , drained
4 tablespoons grated cheese

Nutrision Information

Servings Per Recipe
6
Calories
451
Sugar
8g
Fat
15g
Looking for a healthy and filling dinner option? Try this Light Smoked Fish Pie With Kumara Mash. Packed with flavor and nutrients, this dish features smoky, flaked fish mixed with a creamy sauce, all topped with a delicious kumara mash. This pie can be served as a standalone meal or accompanied by a side salad or roasted vegetables for an even more nutritious meal. Enjoy the unique and flavorful combination of ingredients in this dish, perfect for any time of year.

Instructions

1.Preheat the oven to 200°C and grease an ovenproof dish.
2.Boil the kumara pieces in a large pan until soft, then drain and mash, adding 1/2 cup of low-fat milk and seasoning with salt and pepper to taste.
3.In a separate pan, heat the olive oil and fry the onion until it softens.
4.Add the flour to the pan, stirring for 1 minute.
5.Gradually whisk in the milk, stirring constantly over a low heat until the mixture thickens.
6.Add the smoked fish, parsley and capers to the pan, stirring gently to combine.
7.Spread the mixture into the prepared dish and top with the kumara mash.
8.Sprinkle grated cheese over the top and bake for 25-30 minutes until golden and bubbling.

PROS

This dish is high in protein and a good source of healthy fats.

The kumara mash provides a good source of carbohydrates and fiber.

This is a great way to use up leftover fish from a previous meal.

CONS

The high cheese content may not be suitable for people on a low-fat diet.

The smoked fish may also be high in sodium, which may not be suitable for some people with restricted sodium diets.

HEALTH & BENEFITS

This dish is a good source of protein, omega-3 fatty acids, and vitamin D, all of which contribute to a healthy diet.
The kumara mash provides a good source of dietary fiber and vitamin A, which is beneficial for eye health. The capers in this recipe can also provide additional health benefits due to their high content of antioxidants and anti-inflammatory properties.

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