Introduction:
When it comes to comfort food that's both flavorful and nutritious, the Classic Fish Pie stands out as a delicious option. Combining the goodness of seafood with creamy mashed potatoes, this dish not only tantalizes your taste buds but also provides an array of health benefits. In this blog post, we'll walk you through the steps to prepare this delectable Classic Fish Pie and explore its various health advantages.
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| Classic Fish Pie Recipe and Its Health Benefits |
Ingredients:
- 500g mixed white fish fillets (e.g., cod, haddock, salmon)
- 200g peeled and deveined prawns
- 1 cup frozen peas
- 2 hard-boiled eggs, sliced
- 2 cups mashed potatoes
- 1 cup whole milk
- 2 tablespoons butter
- 2 tablespoons all-purpose flour
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 teaspoon Dijon mustard
- Fresh parsley, chopped (for garnish)
- Salt and pepper to taste
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| Classic Fish Pie Recipe and Its Health Benefits |
Instructions:
- Preheat your oven to 180°C (350°F).
- In a large pan, melt the butter over medium heat. Add the chopped onion and minced garlic, sauté until translucent.
- Stir in the flour and cook for a minute, creating a roux.
- Gradually pour in the milk while continuously whisking to avoid lumps. Cook until the mixture thickens into a creamy sauce.
- Add the Dijon mustard, salt, and pepper to the sauce. Mix well.
- Gently fold in the mixed white fish fillets, prawns, and frozen peas. Cook for a few minutes until the seafood is almost cooked through.
- Transfer the seafood mixture into a baking dish. Arrange the sliced hard-boiled eggs on top.
- Spread the mashed potatoes evenly over the seafood mixture, using a fork to create a textured surface.
- Place the baking dish in the preheated oven and bake for about 25-30 minutes, or until the top is golden brown and the filling is bubbling.
- Remove from the oven and let it cool for a few minutes before serving.
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| Classic Fish Pie Recipe and Its Health Benefits |
Health Benefits:
- Rich in Protein: Fish is an excellent source of high-quality protein, essential for muscle repair and growth.
- Omega-3 Fatty Acids: Fish, especially fatty fish like salmon, provides omega-3 fatty acids that support heart health and reduce inflammation.
- Vitamins and Minerals: Seafood is packed with essential vitamins (B-complex vitamins) and minerals (iodine, selenium) that contribute to overall well-being.
- Low in Saturated Fat: This Classic Fish Pie recipe incorporates healthier cooking methods and avoids excessive use of unhealthy fats, making it a heart-friendly option.
- Antioxidants: The addition of peas and parsley provides antioxidants that help protect cells from damage.
Conclusion:
The Classic Fish Pie is not only a comforting and delicious dish but also a nutritional powerhouse. Its blend of seafood, mashed potatoes, and creamy sauce creates a balanced and satisfying meal that promotes good health. By enjoying this dish, you're treating yourself to a range of nutrients that support your body's well-being.
