Fish & finger pie

Health score
37%
Fish & finger pie
60 min.
6
624kcal

Suggestions


Welcome to a delightful culinary adventure where we bring you the comforting and hearty Fish & Finger Pie! This classic dish is a true crowd-pleaser, perfect for family dinners or gatherings with friends. With its golden, crunchy topping and warm, creamy filling, it’s a meal that warms both the heart and the soul.

Imagine perfectly cooked white fish combined with plump prawns, sweet peas, and colorful carrots, all enveloped in a luscious, homemade sauce. This recipe elevates your standard fish pie by incorporating rolled oats and cheese into the topping, creating a textural delight that adds an exciting twist to every bite. Each serving is not only satisfying but also brings a balanced mix of protein, fat, and carbohydrates, totaling 624 calories, making it a wholesome choice for those looking to nourish themselves and their loved ones.

In just 60 minutes, you can have this beautiful dish prepared and baked to perfection. Whether you’re an experienced home cook or just starting out, our step-by-step guide will help you create this impressive dish with ease. So, gather your ingredients, unleash your inner chef, and get ready to impress everyone around the table with your culinary skills. Let’s dive in and make this unforgettable Fish & Finger Pie!

Ingredients

  • 200 flour plain
  • 100 butter cold
  • 50 oats 
  • 50 cheese hard grated
  • 500 fish fillet boneless skinless white
  • large carrots 
  • 100 peas frozen
  • 400 shrimp frozen thawed cooked peeled
  • 50 butter 
  • 50 flour plain
  • 450 ml milk 
  • 30 parsley chopped
  • servings bell pepper 
  •  bay leaves 

Equipment

  • sauce pan
  • oven
  • mixing bowl
  • wooden spoon

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Place the flour in a large mixing bowl.
  3. Cut the butter into small pieces and add to the flour.
  4. Add the oats and, using a fork, mash the butter into the flour and oats until the mixture looks like large breadcrumbs. This could take a child up to 5 mins.
  5. Add the cheese and stir until mixed together well. Set this aside as you prepare the filling.
  6. Cut the cod into finger-sized pieces and place in the buttered oven-proof dish. Peel the carrots and cut into pieces the size and shape of your little finger.
  7. Put the carrots in the same dish as the cod, then add the peas and the prawns.
  8. Place the butter into a saucepan and allow to melt over a medium heat.
  9. Remove the saucepan from the heat, then add the flour, stirring to form a thick smooth paste.
  10. Place the saucepan back over the heat and cook for 2 mins to remove the starchy taste. Gradually add the milk, a little at a time, and stir with a wooden spoon, making sure that no lumps appear, until you have a smooth sauce. This mixture should resemble the consistency of double cream. When the sauce has come to the boil, turn down the heat and simmer for 2 mins. Season with pepper according to taste.
  11. Add the parsley and bay leaf, then pour the sauce over the fish, carrots and peas.
  12. Sprinkle the topping you made earlier over the fish and sauce.
  13. Place the dish into the oven, then bake for approximately 20-25 mins or until the topping is golden and crunchy.
  14. Remove from the oven and serve with crispy salad or mashed root vegetables

Nutrition Facts

Calories624kcal
Protein26.81%
Fat40.96%
Carbs32.23%

Properties

Glycemic Index
85.03
Glycemic Load
28.75
Inflammation Score
-10
Nutrition Score
38.417825906173%

Flavonoids

Apigenin
10.77mg
Luteolin
0.54mg
Kaempferol
0.15mg
Myricetin
0.75mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:624.14kcal
31.21%
Fat:28.68g
44.12%
Saturated Fat:16.67g
104.19%
Carbohydrates:50.79g
16.93%
Net Carbohydrates:45.47g
16.53%
Sugar:9.21g
10.24%
Cholesterol:220.37mg
73.46%
Sodium:391.82mg
17.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.24g
84.49%
Vitamin A:7725.32IU
154.51%
Vitamin C:110.1mg
133.46%
Vitamin K:96.59µg
91.99%
Selenium:55.85µg
79.78%
Phosphorus:534.48mg
53.45%
Manganese:0.84mg
41.94%
Folate:158.71µg
39.68%
Vitamin B1:0.55mg
36.75%
Vitamin B3:7.28mg
36.41%
Vitamin B12:1.87µg
31.09%
Vitamin B2:0.53mg
31.03%
Potassium:933.31mg
26.67%
Vitamin B6:0.5mg
24.91%
Calcium:245.98mg
24.6%
Magnesium:98.37mg
24.59%
Copper:0.48mg
23.98%
Vitamin D:3.48µg
23.23%
Iron:4.07mg
22.63%
Fiber:5.32g
21.29%
Zinc:2.91mg
19.42%
Vitamin E:2.47mg
16.46%
Vitamin B5:1.37mg
13.71%