Dried Cod Fish Pie

Dairy Free
Very Healthy
Health score
72%
Dried Cod Fish Pie
180 min.
8
700kcal

Suggestions


Welcome to a world of flavors with our Dried Cod Fish Pie, a delightful dish that promises to impress not only with its taste but also with its health benefits. This recipe is a gem for anyone looking to enjoy a wholesome meal without the dairy, offering a balanced and nutritious option that’s perfect for family gatherings or a cozy night in.

The star of this dish is the esteemed salt cod, known for its robust flavor and flaky texture, which pairs wonderfully with a medley of fresh herbs and spices. Combined with a sumptuous filling of aromatic rice and vibrant tomatoes, this pie delivers a satisfying and hearty experience right down to the last bite.

Each serving of this pie is not just a feast for the palate but also a powerhouse of health, boasting a remarkable health score of 72. With approximately 700 calories per serving, it’s a filling choice without the guilt. The preparation may take some time, with soaking the cod and allowing the dough to rest, but the resulting layers of flaky pastry encasing the delicious filling are well worth the effort.

So gather your ingredients, roll up your sleeves, and embark on an exciting cooking adventure. Your kitchen will be filled with irresistible aromas, and your guests will be left wanting more. Enjoy this scrumptious Dried Cod Fish Pie and make your next meal memorable!

Ingredients

  • 0.5 cup wine dry white
  • cups flour all-purpose
  • tablespoons parsley fresh chopped
  • tablespoons marjoram fresh chopped
  • tablespoons mint leaves fresh chopped
  • cloves garlic minced
  • 0.5 teaspoon ground allspice 
  • 0.5 teaspoon ground cinnamon 
  • 0.5 cup dough plus more for brushing the baking dish and phyllo dough
  • medium onion diced
  • teaspoon orange zest packed finely grated (from 1 orange)
  • 1.5 pounds cod boneless skinless rinsed cut into 4 or 5 large pieces well (bacalao)
  • teaspoon salt 
  • servings pepper black freshly ground
  • cup tomato purée 
  •  tomatoes ripe peeled finely chopped
  • cups water lukewarm
  • cup rice long-grain white

Equipment

  • bowl
  • frying pan
  • oven
  • wire rack
  • pot
  • plastic wrap
  • baking pan
  • toothpicks
  • kitchen towels

Directions

  1. In a large bowl, cover the cod pieces with 2 inches of cold water and soak, chilled, at least 24 hours and up to 36 hours, changing the water 2 to 3 times per day and tasting the cod to test for saltiness after the first 24 hours.
  2. Once the cod is sufficiently soaked, poach it in a large pot of boiling salted water for 5 minutes.
  3. Transfer the cod to a large bowl and reserve 2 cups of the poaching liquid. Using 2 forks, gently shred the cod into small pieces.
  4. In a large, deep sauté pan, heat the oil over moderate heat until hot but not smoking.
  5. Add the onion and sauté until translucent, about 2 minutes.
  6. Add the garlic and sauté for 1 minute.
  7. Add the shredded cod, along with the rice and chopped tomatoes, stir to combine, and cook for 10 minutes.
  8. Add the tomato purée, parsley, mint, marjoram, orange zest, cinnamon, allspice, and the 2 cups reserved poaching liquid and simmer for 5 minutes. Season with salt and pepper, remove from the heat, and set aside while you make the phyllo dough.
  9. Place the flour in a large bowl and create a well in the center.
  10. Add the wine, olive oil, and salt to the well and use your hands to gradually combine the ingredients. Once all the liquid has been absorbed, gradually start adding water just as needed, while using your hands to incorporate the water into the dough. Continue working the dough and adding water until the dough is fairly uniform and no longer sticky—you may have water left over. Divide the dough into two balls and flatten them into discs. Return the discs of dough to the bowl and cover with plastic wrap followed by a large kitchen towel.
  11. Let the dough rest at room temperature for about 30 minutes.
  12. Arrange a rack in the middle of the oven and preheat to 350°F. Generously brush a 13- by 9-inch baking dish with oil.
  13. On a lightly floured surface, roll both discs of dough into roughly 18- by 14-inch rectangles. Arrange 1 rectangle of dough in the prepared baking dish, allowing any excess dough to hang over the edge.
  14. Add the cod filling, spreading it evenly in the baking dish. Arrange the second rectangle of dough on top of the cod filling and use your fingers to roll and crimp the edges of the dough together, making sure to create a good seal.
  15. Brush the pie with oil then sprinkle it with water. Use a toothpick or fork to poke a few holes in the top of the pie to allow steam to escape during cooking.
  16. Bake the pie until the dough is golden brown, about 1 hour.
  17. Transfer the pie to a wire rack to let cool for at least 30 minutes before cutting and serving.

Nutrition Facts

Calories700kcal
Protein39.12%
Fat5.4%
Carbs55.48%

Properties

Glycemic Index
50.02
Glycemic Load
57.91
Inflammation Score
-9
Nutrition Score
41.02652209738%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.39mg
Hesperetin
0.19mg
Naringenin
0.27mg
Apigenin
3.3mg
Luteolin
0.18mg
Isorhamnetin
0.69mg
Kaempferol
0.17mg
Myricetin
0.29mg
Quercetin
4.35mg

Nutrients percent of daily need

Calories:699.64kcal
34.98%
Fat:4.01g
6.17%
Saturated Fat:0.81g
5.05%
Carbohydrates:92.67g
30.89%
Net Carbohydrates:88.43g
32.16%
Sugar:3.41g
3.79%
Cholesterol:129.27mg
43.09%
Sodium:6358.78mg
276.47%
Alcohol:1.54g
100%
Alcohol %:0.6%
100%
Protein:65.34g
130.68%
Selenium:159.78µg
228.26%
Vitamin B12:8.5µg
141.75%
Phosphorus:961.12mg
96.11%
Vitamin B1:0.97mg
64.61%
Vitamin B3:12.72mg
63.58%
Manganese:1.1mg
54.9%
Folate:193.95µg
48.49%
Potassium:1633.91mg
46.68%
Vitamin B6:0.92mg
45.98%
Vitamin B2:0.7mg
40.96%
Iron:7.36mg
40.86%
Magnesium:154.9mg
38.72%
Vitamin K:29.45µg
28.04%
Copper:0.46mg
23.17%
Vitamin D:3.4µg
22.68%
Vitamin B5:2.26mg
22.61%
Vitamin E:3.33mg
22.2%
Calcium:180.52mg
18.05%
Vitamin C:14.82mg
17.96%
Fiber:4.23g
16.94%
Zinc:2.49mg
16.58%
Vitamin A:724.72IU
14.49%
Source:Epicurious