Your Recipe

Easy fish pie

Ingrédient Quantité Calories
Ciboulette 12.5g 4kcal
Pommes de terre 1000g 770kcal
Beurre sans sel 25g 179kcal
Cheddar 28.25g 114kcal
Lait 3,7 % de matières grasses du lait 400g 256kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 60g 19kcal
Farine de blé, blanche, tout usage, enrichie, blanchie 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.

Valeurs nutritives
Taille des portions 258 g | ml
Quantité par portion 239
999
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.5g 10%
Gras saturés 5.9g 29%
Sodium 76mg 3%
Total des glucides 36g 13%
Fibres alimentaires 3.9g 14%
Sucre 1.7g
Protéine 9.5g 19%
Vitamine D 0mcg 0%
Calcium 144mg 11%
Fer 1.8mg 10%
Potassium 852mg 18%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 75.909 mcg 8%
Thiamine [B1] 0.202 mg 17%
Riboflavine [B2] 0.213 mg 16%
Niacine [B3] 2.141 mg 13%
Acide pantothénique [B5] 0.757 mg 15%
Vitamine B6 0.539 mg 32%
Cobalamine [B12] 0.299 mcg 0%
Floate [B9] 50.442 mcg 0%
Vitamine C 36.924 mg 41%
Vitamine D 0.028 mcg 0%
Vitamine E 0.209 mg 1%
Vitamine K 29.287 mcg 24%
Bétaïne 3.295 mg 0%
Choline 22.839 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 36.4 g 13%
Sugars 1.7 g 3%
Fibres alimentaires 3.9 g 14%
Carbohydrate 32.5 g 0%
Glucides nets 34.8g
acides aminés
nutriment Quantité DV
Alanine 0.242 g 0%
Arginine 0.31 g 0%
Acide aspartique 1.092 g 0%
Cystéine 0.075 g 0%
Acide glutamique 1.47 g 0%
Glycine 0.195 g 0%
Histidine 0.158 g 0%
Isoleucine 0.326 g 0%
Leucine 0.517 g 0%
Lysine 0.425 g 0%
Méthionine 0.145 g 0%
Phénylalanine 0.322 g 0%
Proline 0.505 g 0%
Sérine 0.313 g 0%
Thréonine 0.283 g 0%
Tryptophane 0.1 g 0%
Tyrosine 0.259 g 0%
Valine 0.415 g 0%
Minéraux
nutriment Quantité DV
Calcium 143.5 mg 11%
Cuivre 0.21 mg 23%
Fluorure 0.12 mcg 0%
Fer 1.77 mg 10%
Magnésium 52.15 mg 12%
Manganèse 0.31 mg 14%
Phosphore 188.83 mg 15%
Potassium 851.8 mg 18%
Sélénium 4.87 mcg 9%
Sodium 75.62 mg 3%
Zinc 1 mg 9%
autres
nutriment Quantité DV
Eau 204.314 g 0%
Cendres 2.629 g 0%