A Unique Take on Fish Pie: Creamy and Satisfying with a Sweet Potato Crust
Introducing our healthy version of fish & chips, inspired by the freshest catch from the British Isles. Served with a side of crispy green mint peas, this dish is the perfect guilt-free indulgence you've been looking for! Enjoy the satisfying crunch of our perfectly seasoned fish, without compromising on your health goals.
The origin of Fish Pie
Fish pie is a classic British dish with a fascinating origin rooted in the country's coastal culture. Dating back to medieval times, fishermen's wives would create this hearty and economical dish using ingredients they had on hand. The abundance of fish caught by their husbands meant that there was often an excess that needed to be utilized before it spoiled. These resourceful women would mix together different types of fish, such as cod or haddock, with leftover vegetables and scraps of pastry. As time went on, fish pie evolved into a celebrated comfort food enjoyed by all social classes. The addition of creamy mashed potatoes as a topping became popular during the 19th century and remains a defining feature of modern fish pies.
Replacing the classic fish pie for a healthier option
Opting for a healthier twist on this classic dish can be equally delicious and satisfying. Instead of using a buttery pastry or heavy mash, try swapping them out with alternatives like filo pastry or mashed cauliflower. Not only will this lighten up your plate, but it also adds more nutrients to your meal. To keep the flavors intact, load up on veggies such as spinach, peas, and carrots, which not only add color but also provide valuable vitamins and minerals. You can even experiment with different fish options like salmon or cod to introduce more variety into your diet.
Unique sweet potato crust for added flavor and health
So let's talk about this amazing and unique sweet potato crust that not only adds an incredible burst of flavor to your dishes but also brings some awesome health benefits along the way. Made from vibrant, nutrient-rich sweet potatoes, this crust is a game-changer when it comes to healthy eating with a twist of deliciousness. Packed with vitamins A and C, fiber, and antioxidants, it's a fantastic alternative to regular pie or pizza crusts. The natural sweetness of the sweet potatoes gives a delightful taste that perfectly complements both savory and sweet fillings. Plus, it's gluten-free and low in fat, making it a nutritious choice for those who are health-conscious or have dietary restrictions. Whether you're up for a mouthwatering homemade quiche or a scrumptious dessert tart, this unique sweet potato crust will undoubtedly elevate your culinary experience in the most wholesome and delightful way possible. Trust me, you'll be hooked!
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Creamy Fish Pie With A Sweet Potato Crust Small
A Unique Take on Fish Pie: Creamy and Satisfying with a Sweet Potato Crust
NUTRITION
Serving: 415g | Calories: 412kcal | Carbohydrates: 44g | Protein: 31g | Fat: 11g | Saturated Fat: 2.1g | Sodium: 2.3mg | Sugar: 25g
Amount of servings Serving
Ingredients
- 113 gr Cod
- 31 gr Prawns
Creamy Sauce
- 4 gr Onion
- 1 gr Garlic
- 1 gr Corn flour
- 1 tsp Olive Oil
- 42 ml Milk Skimmed
- 40 `ml Chicken Stock
- 2 gr Parmesan Cheese
- 1 gr Fresh Parsley
- Salt To Taste
- Black Pepper To Taste
- 25 gr Frozen Peas
Sweet Patato Mash
- 210 gr Sweet Patato
Salad
- 25 gr Lettuce mix
- 10 gr Red Peppers
- 10 gr Red Onion
- 20 gr Cherry Tomatoes
Ranch Dressing
- 25 gr Cheese Quark
- 1 pinch Garlic Powder
- 1 pinch Onion Powder
- 5 gr Fresh Parsley
- 1 Squeeze Lemon Juice
Instructions
- Preheat the oven to 200°C/180°C fan/gas mark 6
Creamy sauce with fish
- In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until softened.
- Add the cod and cornflour to the pan and stir well to coat. Cook for 2-3 minutes until the cod starts to turn opaque.
- Add the skimmed milk, Knorr chicken bouillon cube, Parmesan cheese, and chopped parsley to the pan. Stir well to combine and bring to a simmer. Cook for 5 minutes until the sauce thickens.
- Stir in the cooked prawns and frozen peas and transfer the mixture to a large baking dish.
Sweet patato Mash
- Bake the sweet patatoes in the skin in the oven till the center is soft. This can take up to 45 min.
- Peel the skin of the sweet patato and mash the patato till a creamy mash.
- Mix the baked and mashed sweet potato with olive oil, salt, and black pepper.
Side Salad
- While the fish pie is cooking, prepare the side salad by combining the baby leaf lettuce mix, sliced red pepper, sliced onion, sliced cucumber, and halved cherry tomatoes in a bowl.
Ranch dressing
- To make the ranch salad dressing, mix the quark cheese, minced garlic, onion powder, chopped parsley, smooth mustard, and fresh lemon juice in a small bowl.
Plate up
- Fill an ovenproof deep dish or deep skillet with the creamy fish sauce
- Spread the sweet potato mash over the fish mixture
- Bake in the oven for 25-30 minutes until the sweet potato mash is golden brown and the fish mixture is hot and bubbling.
- Serve the healthy fish pie with the side salad and ranch salad dressing on the side. Enjoy!
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights in grams:| Cod | 90 |
| Prawns | 25 |
| Creamy Sauce | 60 |
| Frozen peas | 20 |
| Sweet Potato | 140 |
| Lettuce mix | 25 |
| Red Pepper | 10 |
| Red Onion | 10 |
| Cucumber | 10 |
| Cherry Tomato | 10 |
| Ranch Dressing | 35 |
Tried this recipe?Let us know how it was!
Creamy Fish Pie With A Sweet Potato Crust Medium
A Unique Take on Fish Pie: Creamy and Satisfying with a Sweet Potato Crust
NUTRITION
Serving: 505g | Calories: 508kcal | Carbohydrates: 54g | Protein: 39g | Fat: 14g | Saturated Fat: 2.6g | Sodium: 2.8mg | Sugar: 30g
Amount of servings Serving
Ingredients
- 125 gr Cod
- 44 gr Prawns
Creamy Sauce
- 6 gr Onion
- 1 gr Garlic
- 1 gr Corn flour
- 1 tsp Olive Oil
- 56 ml Milk Skimmed
- 60 `ml Chicken Stock
- 2 gr Parmesan Cheese
- 1 gr Fresh Parsley
- Salt To Taste
- Black Pepper To Taste
- 26 gr Frozen Peas
Sweet Patato Mash
- 255 gr Sweet Patato
Salad
- 25 gr Lettuce mix
- 10 gr Red Peppers
- 10 gr Red Onion
- 20 gr Cherry Tomatoes
Ranch Dressing
- 25 gr Cheese Quark
- 1 pinch Garlic Powder
- 1 pinch Onion Powder
- 5 gr Fresh Parsley
- 1 Squeeze Lemon Juice
Instructions
- Preheat the oven to 200°C/180°C fan/gas mark 6
Creamy sauce with fish
- In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until softened.
- Add the cod and cornflour to the pan and stir well to coat. Cook for 2-3 minutes until the cod starts to turn opaque.
- Add the skimmed milk, Knorr chicken bouillon cube, Parmesan cheese, and chopped parsley to the pan. Stir well to combine and bring to a simmer. Cook for 5 minutes until the sauce thickens.
- Stir in the cooked prawns and frozen peas and transfer the mixture to a large baking dish.
Sweet patato Mash
- Bake the sweet patatoes in the skin in the oven till the center is soft. This can take up to 45 min.
- Peel the skin of the sweet patato and mash the patato till a creamy mash.
- Mix the baked and mashed sweet potato with olive oil, salt, and black pepper.
Side Salad
- While the fish pie is cooking, prepare the side salad by combining the baby leaf lettuce mix, sliced red pepper, sliced onion, sliced cucumber, and halved cherry tomatoes in a bowl.
Ranch dressing
- To make the ranch salad dressing, mix the quark cheese, minced garlic, onion powder, chopped parsley, smooth mustard, and fresh lemon juice in a small bowl.
Plate up
- Fill an ovenproof deep dish or deep skillet with the creamy fish sauce
- Spread the sweet potato mash over the fish mixture
- Bake in the oven for 25-30 minutes until the sweet potato mash is golden brown and the fish mixture is hot and bubbling.
- Serve the healthy fish pie with the side salad and ranch salad dressing on the side. Enjoy!
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights in grams:| Cod | 100 |
| Prawns | 35 |
| Creamy Sauce | 80 |
| Frozen peas | 30 |
| Sweet Potato | 170 |
| Lettuce mix | 25 |
| Red Pepper | 10 |
| Red Onion | 10 |
| Cucumber | 10 |
| Cherry Tomato | 10 |
| Ranch Dressing | 35 |
Tried this recipe?Let us know how it was!
Creamy Fish Pie With A Sweet Potato Crust Large
A Unique Take on Fish Pie: Creamy and Satisfying with a Sweet Potato Crust
NUTRITION
Serving: 590g | Calories: 508kcal | Carbohydrates: 54g | Protein: 47g | Fat: 16g | Saturated Fat: 3.1g | Sodium: 3.3mg | Sugar: 35g
Amount of servings Serving
Ingredients
- 138 gr Cod
- 56 gr Prawns
Creamy Sauce
- 7 gr Onion
- 1 gr Garlic
- 1 gr Corn flour
- 1 tsp Olive Oil
- 70 ml Milk Skimmed
- 70 `ml Chicken Stock
- 3 gr Parmesan Cheese
- 1 gr Fresh Parsley
- Salt To Taste
- Black Pepper To Taste
- 40 gr Frozen Peas
Sweet Patato Mash
- 300 gr Sweet Patato
Salad
- 25 gr Lettuce mix
- 10 gr Red Peppers
- 10 gr Red Onion
- 20 gr Cherry Tomatoes
Ranch Dressing
- 25 gr Cheese Quark
- 1 pinch Garlic Powder
- 1 pinch Onion Powder
- 5 gr Fresh Parsley
- 1 Squeeze Lemon Juice
Instructions
- Preheat the oven to 200°C/180°C fan/gas mark 6
Creamy sauce with fish
- In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until softened.
- Add the cod and cornflour to the pan and stir well to coat. Cook for 2-3 minutes until the cod starts to turn opaque.
- Add the skimmed milk, Knorr chicken bouillon cube, Parmesan cheese, and chopped parsley to the pan. Stir well to combine and bring to a simmer. Cook for 5 minutes until the sauce thickens.
- Stir in the cooked prawns and frozen peas and transfer the mixture to a large baking dish.
Sweet patato Mash
- Bake the sweet patatoes in the skin in the oven till the center is soft. This can take up to 45 min.
- Peel the skin of the sweet patato and mash the patato till a creamy mash.
- Mix the baked and mashed sweet potato with olive oil, salt, and black pepper.
Side Salad
- While the fish pie is cooking, prepare the side salad by combining the baby leaf lettuce mix, sliced red pepper, sliced onion, sliced cucumber, and halved cherry tomatoes in a bowl.
Ranch dressing
- To make the ranch salad dressing, mix the quark cheese, minced garlic, onion powder, chopped parsley, smooth mustard, and fresh lemon juice in a small bowl.
Plate up
- Fill an ovenproof deep dish or deep skillet with the creamy fish sauce
- Spread the sweet potato mash over the fish mixture
- Bake in the oven for 25-30 minutes until the sweet potato mash is golden brown and the fish mixture is hot and bubbling.
- Serve the healthy fish pie with the side salad and ranch salad dressing on the side. Enjoy!
Notes
If you are cooking for multiple portions you will have to plate (or box)
each portion with the following weights in grams:| Cod | 110 |
| Prawns | 45 |
| Creamy Sauce | 100 |
| Frozen peas | 35 |
| Sweet Potato | 200 |
| Lettuce mix | 25 |
| Red Pepper | 10 |
| Red Onion | 10 |
| Cucumber | 10 |
| Cherry Tomato | 10 |
| Ranch Dressing | 35 |
Tried this recipe?Let us know how it was!
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