Healthier fish and tomato pie

Photographer: HFG staff

Try our tasty low-fat, low-calorie fish pie recipe made with fish, prawns and lots of vegetables in a garlicky tomato sauce.

Serves: 4

Time to make: 1 hr

Hands-on time: 15 mins

Ingredients

More weights & measures

4 medium potatoes, peeled and cut into chunks
5 tablespoons skim milk
1 tablespoon olive oil
Oil spray
1 onion, finely chopped
1 celery stick, chopped
2 cloves garlic, crushed
400g tin chopped tomatoes
1 tablespoon cornflourcornstarchX
450g white fish, cut into chunks
1 1/4 cups peeled and de-veined raw prawns
2/3 cup frozen peas
3/4 cup reduced-fat cheese, grated

Instructions

Stay Awake

1 Preheat the oven to 200°C/fan 180°C/gas 6. Steam the potatoes until tender, then mash with the milk and olive oil until smooth. Cover and keep warm.

2 Meanwhile, spray a large frying pan with a little oil and set over a medium heat. Add the onion and celery and cook for 5 min to soften. Add the garlic and tomatoes and bring to the boil. Reduce the heat and simmer, covered, for 15 min.

3 In a bowl, mix the cornflour with 2 tablespoons water, then add to the tomato mixture with the fish and prawns. Cook, stirring, for 3 min or until thickened. Add the peas.

4 Transfer the mixture to a 2 litre ovenproof dish, then top with the mash and sprinkle over the cheese. Bake for 15–20 min until golden on top and piping hot in the middle, then divide among 4 plates to serve.

Nutrition Info (per serve)

Calories 376 cal

Kilojoules 1573 kJ

Protein 40.1 g

Total fat 7.8 g

Saturated fat 2.5 g

Carbohydrates 38.7 g

Sugar 7.4 g

Dietary fibre 6.1 g

Sodium 315 mg

Calcium 262 mg

Iron 2.4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.