I went on a seafood buying mission yesterday to Breco’s Factory Shop, with my aunt and fellow foodie and came home with a bag of prawns, calamari, smoked salmon trout, butter fish, haddock and tuna all for R200! So I set to work immediately and made a low fat low GI fish pie for lunch.
I poached an assortment of fish and prawns in low fat milk, thickened the sauce with corn flour and made mash with half sweet potato half regular potato and didn’t add butter to the mash. I added lots of fresh steamed veggies and chopped herbs to the fish and voila I had a healthy tasty comfort food lunch.
In my opinion nothing ever tastes better than when you have added cream and butter to it. But all considered it was a very satisfying pie which I think would be a winner with kids too. I also felt full for the rest of the day and didn’t have any mid afternoon cravings (which usually plague me).
My kittens were beside themselves from the sea food smells so I had to share a little bit with them once I finished taking the pictures. They loved it too!
If you have any sensational low fat sea food recipes to send me, that would be great – am on sea food mission now!
Low fat low GI fish and veggie pie
Serves 4 – 6
For the potato topping
300g regular potato, peeled and diced
300g sweet potato, peeled and diced
½ - 1 cup of skim or low fat milk
Salt to taste
¼ tsp of mild curry powder (optional)
1 Tbsp of grated parmesan (optional)
For the fish filling
1 Tbsp of oil
1 medium onion, peeled and chopped
1 clove of garlic, peeled and chopped
1 tsp of ginger, finely chopped
600g of assorted fish and sea food – I used a combination of haddock, butterfish, smoked salmon trout and shelled prawns
1 cup of fat free or low fat milk
Salt to taste
¼ tsp of lemon pepper
Zest of half a lemon or lime
1 tsp of whole grain mustard
1 Tbsp of butter
1 Tbsp of corn flour
1 cups of steamed veggies – I used butternut, baby marrow and sweet corn
1 Tbsp of fresh herbs – dill, mint, parsley, coriander would be good
1 Tbsp of lemon or lime juice
Set your potatoes boiling in a pot of salted water. While the potatoes are boiling fry the onions, garlic and ginger for a few minutes. Add the fish and fry for a few minutes. Add the milk and spices and poach for a few minutes and set aside.
In medium pot on medium high heat whisk together the butter and cornflower and fry for a minute or two. Add the liquid from the fish and whisk until it has thickened. Turn down the heat and add the fish, steamed veggies and herbs and finish with a squeeze of lime or lemon juice. Combine and heat through. Spoon into a casserole dish or individual ramekins.
Pre heat your oven on grill.
Once the potato has cooked through, drain and mash. Add milk until you get a stiff but creamy mash, add the spices and cheese if using. Spoon the mash over the fish filling and grill in the oven until the potato is golden brown.