The ultimate makeover: Fish pie

Health score
38%
The ultimate makeover: Fish pie
80 min.
6
457kcal

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Ingredients

  • 500 ml semi-skimmed milk 
  • tbsp cornflour 
  • 100 prawns in their shells cooked
  • sprigs several thyme preferably lemon thyme 
  •  bay leaves 
  •  garlic clove thinly sliced
  • 750 new potatoes such as charlotte (no need to peel)
  • medium leek prepared thinly sliced (175g weight)
  • 400 skinned haddock fillet 
  • 350 skinned salmon fillet 
  • 175 skinned haddock fillet smoked
  • 125 cheese with garlic & herbs low-fat soft
  • tbsp parsley finely chopped
  • tbsp olive oil 
  • tbsp chives snipped

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • sieve
  • slotted spoon

Directions

  1. Mix 3 tbsp of the milk into the cornflour and set aside.
  2. Pour the rest of the milk into a saucepan. Shell the prawns, reserve the meat, then drop the shells and heads (wash them first if necessary) into the milk along with the thyme sprigs, bay leaves, garlic and a grind of pepper. Bring to a boil, then remove from the heat and leave to infuse for 20 mins.
  3. Meanwhile, put the potatoes into a large pan of water, bring to the boil and simmer for 20 mins until tender.
  4. Drain. Steam the sliced leek for 3 mins, then remove from the heat and set aside.
  5. Strain the infused milk through a sieve into a large shallow saut pan.
  6. Lay all the fish fillets (not the prawns) in the milk. Bring to a boil, then lower the heat and simmer gently for 3 mins.
  7. Remove from the heat and leave, covered, for 5 mins. Use a slotted spoon to transfer all the fish to a dish and leave to cool slightly.
  8. Heat oven to 200C/180C fan/gas
  9. Stir the slackened cornflour, then stir it into the hot milk in the saut pan. Return the pan to the heat and stir until thickened. Briefly stir in the soft cheese, remove from the heat, then add the parsley and season with black pepper. Stir in any liquid that has drained from the fish. Break the fish into big pieces as you lay them in a 2-litre ovenproof dish so that the different varieties are evenly distributed. Scatter over the prawns and leek, then season with pepper.
  10. Pour the sauce over and give a few gentle stirs to evenly distribute the sauce and combine everything without breaking up the fish.
  11. Using a large fork, crush the potatoes by breaking them up (not mashing them) into chunky pieces.
  12. Mix in the oil, chives and a grind of black pepper. Spoon the potato crush over the fish. Sit the dish on a baking sheet and bake for 25-30 mins, or until the sauce is bubbling and the potatoes golden. Alternatively, make the dish completely, refrigerate it for several hrs or overnight, then bake at the same temperature as above for 45 mins.

Nutrition Facts

Calories457kcal
Protein35.59%
Fat24.65%
Carbs39.76%

Properties

Glycemic Index
60.63
Glycemic Load
21.65
Inflammation Score
-7
Nutrition Score
29.706956656083%

Flavonoids

Apigenin
2.74mg
Luteolin
0.1mg
Isorhamnetin
0.07mg
Kaempferol
1.52mg
Myricetin
0.23mg
Quercetin
0.95mg

Nutrients percent of daily need

Calories:456.75kcal
22.84%
Fat:12.34g
18.98%
Saturated Fat:3.34g
20.89%
Carbohydrates:44.78g
14.93%
Net Carbohydrates:41.09g
14.94%
Sugar:6.35g
7.05%
Cholesterol:94.86mg
31.62%
Sodium:409.13mg
17.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:40.07g
80.15%
Selenium:62.46µg
89.23%
Vitamin B12:4.15µg
69.19%
Phosphorus:622.27mg
62.23%
Vitamin B6:1.22mg
61.21%
Vitamin B3:9.59mg
47.93%
Potassium:1293.5mg
36.96%
Vitamin C:29.28mg
35.49%
Vitamin K:35.47µg
33.78%
Vitamin B2:0.53mg
31.44%
Calcium:235.66mg
23.57%
Manganese:0.47mg
23.5%
Magnesium:92.86mg
23.22%
Vitamin B5:2.17mg
21.65%
Vitamin B1:0.31mg
20.85%
Copper:0.38mg
19.22%
Folate:68.15µg
17.04%
Fiber:3.7g
14.78%
Zinc:2.11mg
14.03%
Iron:2.43mg
13.49%
Vitamin A:615.9IU
12.32%
Vitamin E:1.32mg
8.8%
Vitamin D:0.5µg
3.33%