Kilmore Quay Fisherman's Pie

Health score
32%
Kilmore Quay Fisherman's Pie
65 min.
4
765kcal

Suggestions

Ingredients

  • tablespoons bread crumbs 
  • 0.3 cup carrots diced
  • tablespoons cilantro leaves roughly chopped
  • 1.5 cups corn flakes 
  • 0.5 cup cooking wine dry white
  • cups fish stock 
  • cups haddock boneless cut into a large dice
  •  hardboiled eggs chopped
  • 0.8 cup heavy cream 
  • servings kosher salt and pepper black freshly ground
  • cup leek diced
  • 0.5 teaspoon juice of lemon 
  • 0.5  onion diced
  • tablespoon parsley leaves chopped
  • cup potatoes diced
  • 0.8 cup salmon smoked chopped
  • 0.5 cup butter unsalted

Equipment

  • bowl
  • sauce pan
  • ladle
  • oven
  • ramekin

Directions

  1. Preheat the oven to 350 degrees F.
  2. In bowl, mix the cornflakes, egg, bread crumbs, and parsley. Set the topping aside.
  3. Heat the butter in a large saucepan over medium heat.
  4. Add the leek, carrot and onion and cook, stirring, until tender.
  5. Add the wine and reduce by half.
  6. Add the stock and potato and bring to a boil. Lower the heat and simmer until the potato is tender.
  7. Add the haddock, and salmon and simmer, covered, until just cooked through, about 5 minutes.
  8. Add the cream and cilantro and bring to a boil. Stir in the lemon juice. Season with salt and pepper, to taste.
  9. Ladle the fish mixture into 4 (6-inch) round ovenproof bowls or ramekins.
  10. Sprinkle with the topping and bake until lightly browned, about 10 minutes.
  11. Serve immediately.

Nutrition Facts

Calories765kcal
Protein28.91%
Fat54.85%
Carbs16.24%

Properties

Glycemic Index
81.9
Glycemic Load
8.36
Inflammation Score
-10
Nutrition Score
38.777826143348%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.03mg
Hesperetin
0.21mg
Naringenin
0.12mg
Apigenin
2.16mg
Luteolin
0.03mg
Isorhamnetin
0.69mg
Kaempferol
1.15mg
Myricetin
0.21mg
Quercetin
3.38mg

Nutrients percent of daily need

Calories:764.88kcal
38.24%
Fat:45.15g
69.46%
Saturated Fat:26.38g
164.86%
Carbohydrates:30.08g
10.03%
Net Carbohydrates:27.35g
9.95%
Sugar:5.7g
6.33%
Cholesterol:338.3mg
112.77%
Sodium:1268.86mg
55.17%
Alcohol:3.09g
100%
Alcohol %:0.62%
100%
Protein:53.54g
107.07%
Selenium:82.34µg
117.64%
Vitamin B12:6.22µg
103.71%
Vitamin A:4103.8IU
82.08%
Phosphorus:761.89mg
76.19%
Vitamin B3:13.91mg
69.56%
Vitamin B6:1.24mg
62.17%
Vitamin D:7.61µg
50.74%
Vitamin B2:0.64mg
37.55%
Potassium:1279.99mg
36.57%
Vitamin K:34.86µg
33.2%
Iron:5.6mg
31.08%
Folate:119.68µg
29.92%
Magnesium:92.68mg
23.17%
Vitamin C:18.78mg
22.77%
Vitamin B1:0.34mg
22.71%
Vitamin E:3.23mg
21.57%
Vitamin B5:1.98mg
19.75%
Manganese:0.37mg
18.66%
Copper:0.32mg
15.76%
Calcium:154.74mg
15.47%
Zinc:1.81mg
12.06%
Fiber:2.73g
10.91%