Recipes · British · Pies
Fish Pie
One serving has 653 kcal and 55 g protein, and at least a fifth of a woman's daily need of cobalamin (159%), selenium (126%), phosphorus (113%), pyridoxine (102%), niacin (71%) and vitamin K (62%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (569 g)
- Difficulty: Medium
- Diets: Pescatarian, High protein
- Contains: dairy, fish, gluten, shellfish
Ingredients
- 120 g Haddock, raw
- 60 g Haddock, smoked
- 40 g Shrimp, raw
- 200 g Potatoes, russet, raw
- 20 g Butter, unsalted
- 100 g Milk, whole
- 10 g Flour, all-purpose
- 15 g Cheddar cheese
- 3 g Parsley, fresh
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Boil the potatoes in salted water for 18-20 minutes until tender, then drain and mash with half the butter and a splash of the milk; set aside.
- Gently poach the white fish, smoked haddock and shrimp in the remaining milk for 5 minutes until just cooked; lift out the fish and flake into large pieces, reserving the milk.
- Melt the remaining butter in a pan, stir in the flour and cook 1 minute, then gradually whisk in the reserved poaching milk to make a smooth sauce; simmer 3-4 minutes until thickened.
- Stir the flaked fish, shrimp and parsley into the sauce, season with salt and pepper, and pour into a baking dish.
- Spread the mashed potato over the top, scatter with the cheddar, and bake at 200 °C (400 °F) for 20-25 minutes until golden and bubbling.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 653 kcal | 31% |
| Carbohydrates | 49.4 g | |
| Water | 432 mL | |
| Fiber | 3 g | 10% |
| Protein | 54.9 g | 114% |
| Tryptophan | 0.56 g | |
| Threonine | 2 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.8 g | |
| Lysine | 3.9 g | |
| Methionine | 1.3 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.4 g | |
| Histidine | 1.3 g | |
| Fat | 26.1 g | |
| Monounsaturated | 7.1 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0.22 g | |
| Eicosapentaenoic Acid (EPA) | 0.11 g | |
| Omega-6 | 0.81 g | |
| Saturated | 15.1 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 243 mg | |
| Calcium | 325 mg | 33% |
| Copper | 0.47 mg | 52% |
| Iron | 3.7 mg | 21% |
| Magnesium | 136 mg | 44% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 789 mg | 113% |
| Potassium | 1,710 mg | 36% |
| Selenium | 69.2 µg | 126% |
| Sodium | 1,110 mg | |
| Zinc | 2.8 mg | 36% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 9.9 mg | 71% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 1.3 mg | 102% |
| Folate (vitamin B9) | 83.9 µg | 21% |
| Cobalamin (vitamin B12) | 3.8 µg | 159% |
| Choline | 180 mg | 42% |
| Vitamin A | 281 µg | 40% |
| Vitamin C | 15.4 mg | 21% |
| Vitamin D (D2 + D3) | 96.6 IU | 16% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 55.4 µg | 62% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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