Your Recipe

Easy fish pie

Složka Množství Kalorie
Pažitka 12.5g 4kcal
Brambory neloupané 1000g 770kcal
Máslo bez soli 25g 179kcal
Sýr Čedar 28.25g 114kcal
Mléko 3,7% mléčného tuku 400g 256kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 60g 19kcal
Pšeničná mouka, celozrnná 25g 91kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1kg Maris Piper potatoes, peeled and halved
400ml milk, plus a splash
25g butter, plus a knob
25g plain flour
4 spring onions, finely sliced
1 x pack fish pie mix (cod, salmon, smoked haddock etc, weight around 320g-400g depending on pack size)
1 tsp Dijon or English mustard
½ a 25g pack or a small bunch chives, finely snipped
handful frozen sweetcorn
handful frozen petits pois
handful grated cheddar

Method
STEP 1
Heat the oven to 200C/fan 180C/gas mark 6.

STEP 2
Put 1kg potatoes, peeled and halved, in a saucepan and pour over enough water to cover them. Bring to the boil and then simmer until tender.

STEP 3
When cooked, drain thoroughly and mash with a splash of milk and a knob of butter. Season with ground black pepper.

STEP 4
Put 25g butter, 25g plain flour and 4 finely sliced spring onions in another pan and heat gently until the butter has melted, stirring regularly. Cook for 1-2 mins.

STEP 5
Gradually whisk in 400ml milk using a balloon whisk if you have one. Bring to the boil, stirring to avoid any lumps and sticking at the bottom of the pan. Cook for 3-4 mins until thickened.

STEP 6
Take off the heat and stir in 320g-400g mixed fish, 1 tsp Dijon or English mustard, a small bunch of finely snipped chives, handful of sweetcorn and handful of petits pois. Spoon into an ovenproof dish or 6-8 ramekins.

STEP 7
Spoon the potato on top and sprinkle with a handful of grated cheddar cheese.

STEP 8
Pop in the oven for 20-25 mins or until golden and bubbling at the edges. Alternatively, cover and freeze the pie or mini pies for another time.

nutriční údaje
Velikost porce 258 g | ml
Množství na porci 239
999
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.5g 10%
Nasycené tuky 5.9g 29%
Sodík 76mg 3%
Sacharidy celkem 36g 13%
Vláknina 3.9g 14%
Cukr 1.7g
Bílkoviny 9.5g 19%
Vitamin D 0mcg 0%
Vápník 144mg 11%
Železo 1.8mg 10%
Draslík 852mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 75.909 mcg 8%
Thiamin [B1] 0.202 mg 17%
Riboflavin [B2] 0.213 mg 16%
Niacin [B3] 2.141 mg 13%
Kyselina pantotenová [B5] 0.757 mg 15%
Vitamin B6 0.539 mg 32%
Kobalamin [B12] 0.299 mcg 0%
Floát [B9] 50.442 mcg 0%
Vitamin C 36.924 mg 41%
Vitamin D 0.028 mcg 0%
Vitamin E 0.209 mg 1%
Vitamin K 29.287 mcg 24%
Betain 3.295 mg 0%
Cholin 22.839 mg 4%
Carbohydrates
živina Množství DV
Sacharidy celkem 36.4 g 13%
Sugars 1.7 g 3%
Vláknina 3.9 g 14%
Carbohydrate 32.5 g 0%
Čisté sacharidy 34.8g
aminokyseliny
živina Množství DV
Alanin 0.242 g 0%
Arginin 0.31 g 0%
Kyselina asparagová 1.092 g 0%
Cystein 0.075 g 0%
kyselina glutamová 1.47 g 0%
Glycin 0.195 g 0%
Histidin 0.158 g 0%
Izoleucin 0.326 g 0%
Leucin 0.517 g 0%
Lysin 0.425 g 0%
Metionin 0.145 g 0%
Fenylalanin 0.322 g 0%
Prolin 0.505 g 0%
Serin 0.313 g 0%
Treonin 0.283 g 0%
Tryptofan 0.1 g 0%
Tyrosin 0.259 g 0%
Valin 0.415 g 0%
Minerály
živina Množství DV
Vápník 143.5 mg 11%
Měď 0.21 mg 23%
Fluorid 0.12 mcg 0%
Železo 1.77 mg 10%
Hořčík 52.15 mg 12%
Mangan 0.31 mg 14%
Fosfor 188.83 mg 15%
Draslík 851.8 mg 18%
Selen 4.87 mcg 9%
Sodík 75.62 mg 3%
Zinek 1 mg 9%
další
živina Množství DV
Voda 204.314 g 0%
Popel 2.629 g 0%