Fish pie with swede & potato topping

Gluten Free
Health score
57%
Fish pie with swede & potato topping
75 min.
4
382kcal

Suggestions

Ingredients

  • 500 potatoes cut into chunks
  • medium rutabaga cut into chunks (weighing 600g 1lb 5oz)
  • 200 cheese with garlic and herbs low-fat soft
  • 150 ml vegetable stock 
  • tsp cornstarch with 2 tbsp cold water
  • 650 filets boneless skinless cut into large chunks
  • 100 shrimp cooked peeled
  • tsp parsley fresh chopped

Equipment

  • sauce pan
  • oven
  • baking pan
  • wooden spoon
  • grill

Directions

  1. Cook the potatoes and swede in boiling water until tender (about 20 minutes).
  2. Preheat the oven to 190C/gas 5/fan 170C.While the potatoes and swede cook, put the soft cheese and stock into a large saucepan and heat gently, stirring with a wooden spoon, until blended and smooth. Now add the blended cornflour and cook until thick.
  3. Stir the fish into the sauce with the prawns and parsley. Season with some pepper.
  4. Tip the mixture into a 1.5 litre/2 pint baking dish.
  5. Drain the potatoes and swede, mash them well and season with black pepper. Spoon the mash over the fish to cover it completely.
  6. Bake for 25-30 minutes until piping hot, then transfer to a hot grill for a few minutes to brown the top.
  7. Serve with frozen peas or sweetcorn.

Nutrition Facts

Calories382kcal
Protein52.69%
Fat11.89%
Carbs35.42%

Properties

Glycemic Index
58.19
Glycemic Load
20.59
Inflammation Score
-7
Nutrition Score
26.213478337164%

Flavonoids

Apigenin
3.77mg
Kaempferol
1.31mg
Myricetin
2.06mg
Quercetin
0.92mg

Nutrients percent of daily need

Calories:382.45kcal
19.12%
Fat:4.98g
7.67%
Saturated Fat:2.47g
15.42%
Carbohydrates:33.41g
11.14%
Net Carbohydrates:28.43g
10.34%
Sugar:5.86g
6.51%
Cholesterol:120.63mg
40.21%
Sodium:591.77mg
25.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.71g
99.43%
Selenium:62.14µg
88.78%
Phosphorus:748.04mg
74.8%
Vitamin C:50.41mg
61.1%
Potassium:1590.9mg
45.45%
Vitamin B6:0.89mg
44.29%
Calcium:306.07mg
30.61%
Magnesium:116.87mg
29.22%
Vitamin B12:1.72µg
28.73%
Vitamin B3:5.37mg
26.86%
Vitamin B1:0.32mg
21.09%
Fiber:4.99g
19.95%
Manganese:0.35mg
17.72%
Vitamin B2:0.29mg
17.34%
Zinc:2.57mg
17.15%
Copper:0.32mg
16.03%
Folate:57.18µg
14.29%
Iron:2.37mg
13.16%
Vitamin D:1.51µg
10.08%
Vitamin E:1.37mg
9.15%
Vitamin B5:0.86mg
8.65%
Vitamin A:254.37IU
5.09%
Vitamin K:3.54µg
3.37%