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–+ servings

Cauliflower Fish Pie

Dinner
A low carb alternative to your usual potato fish pie. This meal is low in both calories and carbohydrates but high in protein.
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Calories619kcal
Carbs21.4g
Protein52g
Fats36.3g
For Exercise Day
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Performance 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
3

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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