Fish Pie
Prep: 15 mins
Cook: 30 mins
Serves: 8
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A tasty pie the whole family will enjoy!
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Ingredients

  • 2 tbs canola oil
  • 1 onion, diced
  • 1 clove garlic, finely diced
  • 1 red chilli, finely diced
  • 250 g frozen broccoli
  • 250 g frozen cauliflower
  • 1 tsp cornflour
  • 300 g firm white boneless fish fillet, diced
  • 250 g uncooked (green) prawn, peeled and deveined
  • 250 g no-added-salt pink salmon, fresh or frozen
  • 1/2 cup low-fat evaporated milk
  • 1 tsp dill, dried
  • to taste pepper
  • 6 sheet filo pastry
  • 1 egg, beaten

Method

  1. Preheat oven to 180°C.
  2. Heat oil in the fry pan and cook onion, garlic and chilli until lightly coloured.
  3. Add broccoli, cauliflower and cornflour and cook for 5 minutes.
  4. Add all seafood, evaporated milk and dill and cook for a further 10 minutes until liquid has reduced. Add pepper to taste.
  5. Brush baking dish with oil and line with 4 sheets of filo pastry.
  6. Add the mixture and cover with the remaining filo pastry sheets.
  7. Lightly brush filo pastry with beaten egg. Place in oven and cook for 10-15 minutes or until golden brown.

Recipe from More Deadly Tucker cookbook (2013), North Metropolitan Health Service © State of Western Australia, reproduced with permission. Order the More Deadly Tucker cookbook here.


Variation: Fresh cauliflower and broccoli can be used instead of frozen.
  • recipe step image
    Cook onion, garlic and chilli until lightly coloured.
  • recipe step image
    Add broccoli, cauliflower and cornflour.
  • recipe step image
    All all seafood, evaporated milk and dill.
  • recipe step image
    Brush baking dish with oil and line with 4 sheets of filo pastry.
  • recipe step image
    Add the mixture and cover with the remaining filo pastry sheets.
  • recipe step image
    Lightly brush filo pastry with beaten egg.
Serving Suggestion: To make this recipe feed extra people add extra diced seasonal vegetables.
Comment: For a cheaper alternative use additional white fish, canned tuna or canned salmon instead of prawns and fresh salmon.

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Nutrition Information

per serving per 100g
Energy 1128 kJ 519 kJ
Protein 26.2 g 12 g
Fat, total 10.9 g 5 g
— saturated 2.1 g 1 g
Carbohydrate 14.7 g 6.8 g
— sugars 5.1 g 2.3 g
Sodium 456 mg 210 mg
Fibre 4 g 1.9 g

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Comments (1)

  • Avatar

    Delicious recipe, thanks! My husband wasn’t impressed at the idea of a tuna pie - but he and my son loved it. I used 1.5 tsp of dried dill which gave the dish a nice strong flavour, as I find tuna can be a bit bland. It’s nice that herbs can give such flavour to dishes without adding additional fat, sodium or sugar. The pictures were helpful for each step. I’ll be making this recipe again!
    Catherine Munster
    Posted on: 27 Sep 19

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