Fish pies with fennel and leek

The crisp filo pastry in this fish pie with leek and fennel contrast beautifully with the silky filling. This lower-carb recipe can be made gluten free and is a good option for type-2 diabetics.

Serves: 4

Time to make: 55 mins

Hands-on time: 25 mins

Ingredients

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40g reduced-fat spread
1 large fennel bulb, thinly sliced
2 medium-sized leeks, thinly sliced
1 stalk celery, thinly sliced
¼ cup flour
1 cup skim milk
1 cup liquid fish stock
1 teaspoon English mustard
1 tablespoon lemon juice
1 tablespoon chopped fresh tarragon leaves
650g boneless firm fish fillets, cut in 3cm pieces
3 sheets filo pastry
spray oil
8 cups salad greens, dressed with ¼ cup vinaigrette (made with 3:1 balsamic vinegar to olive oil)

Instructions

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1 Preheat oven to 180°C. Melt spread in a large saucepan set over a medium heat. Add fennel, leeks and celery. Cook, stirring occasionally, for 8-10 minutes or until vegetables are soft.

2 Add flour to saucepan. Cook, stirring, for 1-2 minutes. Stir milk and stock gradually into mixture. Cook for 5 minutes or until mixture boils and thickens. Stir mustard, lemon juice and tarragon into mixture. Remove pan from heat. Add fish. Stir to coat. Season with freshly ground black pepper.

3 Divide fish mixture among 4 x 1 1/2-cup-capacity baking dishes. Cut filo pastry in thick strips, scrunch over dishes and spray lightly with oil. Place dishes in oven and bake for 30 minutes or until pastry is golden.

Variations

Make it gluten free: Use rice flour instead of standard flour, check fish stock is gluten free, and top with thin slices of potato instead of filo.

Nutrition Info (per serve)

Calories 437 cal

Kilojoules 1830 kJ

Protein 41 g

Total fat 18 g

Saturated fat 4 g

Carbohydrates 25 g

Sugar 11 g

Dietary fibre 5 g

Sodium 540 mg

Calcium 2230 mg

Iron 3 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.