Quick fish and pea pie
- 2 tablespoons reduced-fat spread
- 1 tablespoon flour
- 1 teaspoon Dijon mustard
- 2 cups trim milk
- 200g firm white fish, cut in bite-sized chunks
- 150g canned or fresh smoked fish, flaked
- 3 cups baby spinach
- 2 x 400g cans butter beans, drained and rinsed
- 2 cups frozen minted peas, thawed
- ¼ cup freshly grated parmesan
- zest of 1 lemon
1 Heat oven to 200°C. Melt spread over a low heat in a large saucepan. Add flour and stir for 2-3 minutes. Add mustard and gradually add 1 1/2 cups of the milk, stirring until thickened. Add fish and spinach and stir gently, cooking for 2 minutes or until spinach is wilted. Remove from heat and place mixture into a shallow baking dish. Season with black pepper if desired.
2 In a blender combine beans and peas with remaining 1/2 cup milk. Blend until a rough mash texture is formed, adding more milk or water if needed. Spread mash mixture over fish mixture in baking dish. Sprinkle with parmesan and lemon zest.
3 Bake pie for about 10 minutes until cheese is melted. Garnish with parsley if desired.
Nutrition Info (per serve)
Total fat 9g
–Saturated fat 3g
Dietary fibre 14g
Make it gluten free: Use gluten-free flour and check mustard is gluten free.
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