Fast fish pie

Gluten Free
Dairy Free
Health score
51%
Fast fish pie
35 min.
4
413kcal

Suggestions

Ingredients

  • tbsp olive oil 
  • sticks celery chopped
  •  garlic clove sliced
  • 200 cherry tomatoes halved
  • tbsp tomato purée 
  • 300 fish fillet boneless skinless white cut into chunks
  • 100 ml vegetable stock 
  • 100 shrimp cooked
  • sprigs tarragon chopped
  • 750 potatoes peeled quartered
  •  spring onion chopped

Equipment

  • frying pan
  • grill
  • pie form

Directions

  1. Heat 1 tbsp olive oil in a non-stick frying pan and tip in the celery and garlic. Cook over a high heat for 2 mins or until softened, then add in the tomatoes. Cook for another 3 mins until starting to burst. Stir in the tomato pure and fish, then pour over the stock or wine. Turn down the heat, simmer for 3 mins, then tip in the prawns and cook for a further 2 mins until the prawns are heated through and the fish flakes easily. Stir through the tarragon and spoon the mixture into a medium-sized oval pie dish.
  2. Meanwhile, cook the potatoes in salted boiling water for 15 mins until softened.
  3. Drain and mash together with the remaining olive oil, 3 tbsp water and the spring onions. Spoon over the fish mixture and smooth all over to cover. Run a fork over the surface to create swirls, then cook under a hot grill for 10 mins until the topping is lightly browned.

Nutrition Facts

Calories413kcal
Protein23.64%
Fat41.07%
Carbs35.29%

Properties

Glycemic Index
73.19
Glycemic Load
24.67
Inflammation Score
-7
Nutrition Score
22.426086840422%

Flavonoids

Apigenin
0.59mg
Luteolin
0.24mg
Kaempferol
1.64mg
Myricetin
0.02mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:412.87kcal
20.64%
Fat:19.26g
29.62%
Saturated Fat:2.97g
18.54%
Carbohydrates:37.22g
12.41%
Net Carbohydrates:32.11g
11.68%
Sugar:3.53g
3.92%
Cholesterol:77.75mg
25.92%
Sodium:204.01mg
8.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.94g
49.87%
Vitamin C:51.24mg
62.11%
Selenium:32.46µg
46.37%
Vitamin B6:0.77mg
38.55%
Potassium:1310.38mg
37.44%
Vitamin K:34.98µg
33.31%
Phosphorus:314.77mg
31.48%
Vitamin B3:5.42mg
27.09%
Manganese:0.5mg
25.23%
Vitamin E:3.29mg
21.9%
Copper:0.43mg
21.32%
Magnesium:84.6mg
21.15%
Fiber:5.12g
20.47%
Vitamin B12:1.18µg
19.75%
Folate:68.74µg
17.19%
Iron:2.99mg
16.59%
Vitamin D:2.33µg
15.5%
Vitamin B1:0.21mg
14.08%
Vitamin B5:1.06mg
10.61%
Vitamin A:513.23IU
10.26%
Vitamin B2:0.15mg
8.93%
Zinc:1.31mg
8.72%
Calcium:77.46mg
7.75%