Your Recipe

Fish Pie

Ingredient Amount Calories
Vegetable mixture, dried 800g 2472kcal
Wheat flour, white, all-purpose, unenriched 15.6g 57kcal
Cod atlantic, raw 400g 328kcal
Stock, fish, home-prepared 366g 59kcal
Puff pastry, frozen, ready-to-bake 735g 4050kcal

Recipe Instructions:

Ingredients
800g frozen mixed vegetables thawed
2 tbsp plain flour
400g skinless smoked cod, trout or salmon 3cm pieces
1½ cups fish stock
3 sheets puff pastry
Instructions
In a non-stick frying pan over medium heat, sauté the veggies for 8 minutes or until soft and starting to brown.
Sprinkle over flour and stir cooking for 1 minute or until well coated.
Add the stock and fish and stir until well combined.
Reduce heat and simmer for 10 minutes.
Season to taste.
Cut 8 bases and 8 lids from the pastry sheets (using leftover pastry, join together, then roll out flat and thin).
Press the first 4 bases into the pie holes.
Pour the mixture into each base.
Top with a lid, close and cook for 8 minutes, or until the crust is golden brown and crunchy.
Carefully remove and repeat.

Nutrition Facts
Portion Size 290 g | ml
Amount Per Portion 871
3643
kcal
kilojoules
% Daily Value *
Total Fat 44g 57%
Saturated Fat 10g 51%
Sodium 687mg 30%
Total Carbohydrate 91g 33%
Dietary Fiber 20g 72%
Sugar 20g
Protein 34g 68%
Vitamin D 0.5mcg 2%
Calcium 253mg 19%
Iron 8.6mg 48%
Potassium 1938mg 41%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 994.915 mcg 111%
Thiamin [B1] 0.936 mg 78%
Riboflavin [B2] 0.938 mg 72%
Niacin [B3] 11.996 mg 75%
Pantothenic acid [B5] 0.236 mg 5%
Vitamin B6 1.08 mg 64%
Cobalamin [B12] 0.771 mcg 0%
Floate [B9] 328.847 mcg 0%
Vitamin C 178.346 mg 198%
Vitamin D 0.45 mcg 2%
Vitamin E 6.845 mg 46%
Vitamin K 237.548 mcg 198%
Betaine 0 mg 0%
Choline 128.985 mg 23%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 90.7 g 33%
Sugars 20.5 g 41%
Dietary fiber 20.1 g 72%
Carbohydrate 0 0%
Net carbs 70.2g
Aminoacids
Nutrient Amount DV
Alanine 0.751 g 0%
Arginine 0.775 g 0%
Aspartic acid 1.192 g 0%
Cysteine 0.251 g 0%
Glutamic acid 3.762 g 0%
Glycine 0.665 g 0%
Histidine 0.41 g 0%
Isoleucine 0.667 g 0%
Leucine 1.204 g 0%
Lysine 0.952 g 0%
Methionine 0.386 g 0%
Phenylalanine 0.69 g 0%
Proline 1.132 g 0%
Serine 0.7 g 0%
Threonine 0.576 g 0%
Tryptophan 0.18 g 0%
Tyrosine 0.491 g 0%
Valine 0.75 g 0%
Minerals
Nutrient Amount DV
Calcium 252.85 mg 19%
Copper 0.84 mg 93%
Fluoride 0 mcg 0%
Iron 8.63 mg 48%
Magnesium 184.33 mg 44%
Manganese 0.49 mg 21%
Phosphorus 583.35 mg 47%
Potassium 1937.51 mg 41%
Selenium 52.9 mcg 96%
Sodium 687.18 mg 30%
Zinc 4.02 mg 37%
Other
Nutrient Amount DV
Water 113.036 g 0%
Ash 1.846 g 0%