English Codfish Pie

Health score
30%
English Codfish Pie
45 min.
4
453kcal

Suggestions

Ingredients

  • pounds baking potatoes peeled cut into 1-inch pieces ( 4 cups)
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • 0.8 cup carrots diced
  • 0.8 cup celery diced
  • 0.5 cup bottled clam juice 
  • pound skinned cod fillets 
  • 0.5 cup cooking wine dry white
  • 0.5 teaspoon fennel seeds 
  • 0.3 cup flour all-purpose
  • teaspoon thyme leaves fresh chopped
  • 1.5 teaspoons thyme leaves fresh chopped
  •  garlic clove minced
  • cup leek diced
  • 0.3 cup milk 2% reduced-fat
  • 0.5 cup milk 2% reduced-fat
  • 0.5 cup 0%-less-fat cream sour
  • 0.5 teaspoon paprika 
  • 0.5 teaspoon salt 
  • 0.8 teaspoon salt 
  • teaspoon stick margarine 
  • teaspoons stick margarine 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • blender
  • baking pan

Directions

  1. Place potatoes in a large saucepan; add water to cover. Bring to a boil; cover, reduce heat, and cook 15 minutes or until tender.
  2. Place a large nonstick skillet over medium- high heat. Coat fish with cooking spray, and cook 2 minutes on each side or until done; set aside, and keep warm.
  3. Drain potatoes, and place in a large bowl; add sour cream and next 5 ingredients, and beat at medium speed of a mixer until smooth. Set aside, and keep warm.
  4. Preheat oven to 45
  5. Heat 2 teaspoons butter in a large nonstick skillet over medium-high heat.
  6. Add carrot, celery, and leek; cook, stirring constantly, 7 minutes.
  7. Add garlic; cook 2 minutes.
  8. Sprinkle with flour; cook 2 minutes, stirring until well blended.
  9. Add clam juice and next 6 ingredients; bring to a boil. Reduce heat, and simmer until thickened, stirring constantly.
  10. Spoon mixture into an 11- x 7-inch baking dish coated with cooking spray; top with fish.
  11. Spread potato topping over fish and vegetable mixture; coat potato topping with cooking spray, and sprinkle with paprika.
  12. Bake at 450 for 18 minutes or until potato topping is lightly browned.

Nutrition Facts

Calories453kcal
Protein26.97%
Fat12.62%
Carbs60.41%

Properties

Glycemic Index
130.15
Glycemic Load
40.57
Inflammation Score
-10
Nutrition Score
29.551304547683%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
0.57mg
Luteolin
0.79mg
Kaempferol
0.7mg
Myricetin
0.07mg
Quercetin
0.17mg

Nutrients percent of daily need

Calories:453.24kcal
22.66%
Fat:6.11g
9.4%
Saturated Fat:1.99g
12.45%
Carbohydrates:65.8g
21.93%
Net Carbohydrates:60.62g
22.04%
Sugar:11.43g
12.7%
Cholesterol:57.43mg
19.14%
Sodium:1014.58mg
44.11%
Alcohol:3.09g
100%
Alcohol %:0.72%
100%
Protein:29.38g
58.75%
Vitamin A:5004.53IU
100.09%
Vitamin B6:1.24mg
62.13%
Selenium:43.19µg
61.7%
Potassium:1764.85mg
50.42%
Phosphorus:458.96mg
45.9%
Manganese:0.74mg
37.15%
Magnesium:117.73mg
29.43%
Vitamin B3:5.77mg
28.87%
Vitamin C:22.83mg
27.67%
Vitamin B1:0.41mg
27.09%
Vitamin K:24.51µg
23.34%
Vitamin B12:1.37µg
22.81%
Vitamin B2:0.37mg
21.74%
Folate:86.43µg
21.61%
Iron:3.86mg
21.47%
Fiber:5.18g
20.73%
Calcium:179.38mg
17.94%
Copper:0.36mg
17.78%
Vitamin B5:1.34mg
13.45%
Zinc:1.8mg
12%
Vitamin E:1.43mg
9.52%
Vitamin D:1.04µg
6.93%
Source:My Recipes