Cauliflower Fish Pie
DinnerA low carb alternative to your usual potato fish pie. This meal is low in both calories and carbohydrates but high in protein.
Calories619kcal
Carbs21.4g
Protein52g
Fats36.3g
For Exercise DayPerformance Benefits
This recipe would work well on an active day and is a great way to hit one of your three weekly recommended portions of fish.
Health Benefits
This recipe is a great source of healthy omega 3 and omega 6 fats.
Expert Tips
Other kinds of fish such as trout of cod would also work well here.
Equipment
- Large Pot
Ingredients
Base:
- 3 cloves Garlic (crushed)
- 1 Red onion (chopped)
- 1 Onion (chopped)
- 100 g Snap peas (1 handful)
- 1 Head of broccoli (chopped)
- 8 Mushrooms
- ½ Courgette (chopped)
- 3 Carrot (chopped)
- 1 clove Garlic (finely chopped)
- 200 ml Milk (you can use milk or cream)
- 400 g Fish pie mix (smoked haddock, cod, salmon)
- 150 g Prawns
Topping:
- 1 Head of cauliflower
- 30 g Cheddar cheese (grated)
- 2 tsp Butter
- 1 tsp Salt
Instructions
- Pour 200ml of cream or whole milk into a large pot and place on medium heat, then add in the mixed vegetables, fish mix and sprinkle salt, pepper and mixed herbs.
- Cook the fish and vegetable mixture in a large pot for 10 minutes then transfer to a baking dish.
- Steam the cauliflower till soft then mash with a little salt, pepper and butter.
- In a pan fry the prawns, garlic and onion with a little olive oil.
- Mix the fish and prawns together with cream, garlic and chopped vegetables in a baking dish.
- Spread the cauliflower mash over the top of the mixture, sprinkle some nutmeg and lemon zest on top and bake at 190°C for 15 minutes.
- Once cooked, grate cheese on top and serve.
Notes
1 portion of "Cauliflower Fish Pie" is equivalent to 693g.
Nutrition
Serving: 1servingCalories: 619kcalCarbohydrates: 21.4gProtein: 52gFat: 36.3gSaturated Fat: 18.2gPolyunsaturated Fat: 1.7gMonounsaturated Fat: 7.3gTrans Fat: 0.98gCholesterol: 145mgSodium: 589mgPotassium: 1022mgFiber: 8.3gSugar: 16.8gVitamin A: 2397ugVitamin C: 58mgCalcium: 397mgIron: 2.3mg
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