Norwegian Haddock & Prawn fish pie with sweet potato mash

Fat 43%Carbs 22%Protein 35%
Percent Calories

1 Bowl of norwegian haddock & prawn fish pie with sweet potato mash contains 668 Calories. The macronutrient breakdown is 22% carbs, 43% fat, and 35% protein. This is a good source of protein (105% of your Daily Value), potassium (28% of your Daily Value), and calcium (49% of your Daily Value).

Makes
4 Bowl
Prep Time
30 minutes
Cook Time
45 minutes

Ingredients

Directions

  1. Pierce the potatoes all over with a fork and lay on a baking sheet. Bake in the oven until tender when pierced in the centre with a skewer. This will take about 35-45 minutes depending on the size of your potatoes.
  2. Whilst the potatoes are cooking, prepare the filling. Add the fish to a pan that will fit the fillets in a single layer, tuck in the bayleaves and scatter over the onion. Pour over the milk, dot the surface with one third of the butter and season with a little salt and freshly ground black pepper. Bring up to a steady simmer, cover with a lid or tight fitting piece of foil and poach until the fish is cooked all the way through. Using a slotted spoon, remove the cooked fish to a plate and allow to cool a little. When it is cool enough to handle, flake with a fork, discarding the skin and any little bones you find lurking. Add the flaked fish to a baking dish and evenly scatter over the prawns.
  3. In a clean saucepan melt the remaining two thirds of the butter, then stir through the flour to form a roux. Allow to cook over a gentle heat for a couple of minutes before pouring over the poaching milk, onions and all. Whisk constantly over a medium heat for about 5 minutes until the sauce is thick and smooth. Remove and discard the bayleaves and season to taste with salt and freshly ground black pepper. Stir through the chopped parsley and pour the sauce over the fish, spreading it evenly.
  4. Once the potatoes are cooked, cut them in half and scoop the flesh into a bowl. Add the butter and mash with a potato masher until smooth, adding a splash of milk. Season to taste with ground nutmeg and salt and pepper. Using a fork spread the potato over the fish filling and fluff up the top. Sprinkle over the cheese and bake in the oven for around 30 minutes, until the pie is bubbling and the top golden and crisp.
  5. (source: http://seafoodfromnorway.co.uk/recipes/haddock/norwegian-haddock--prawn-fish-pie-with-sweet-potato-mash/)

Nutrition Facts

For 1 Bowl of norwegian haddock & prawn fish pie with sweet potato mash (523g)

NutrientValue%DV
Calories668
Fats32g 41%
Saturated fats20g 98%
Trans fats1g
Cholesterol184mg 61%
Sodium1196mg 52%
Carbs36g 13%
Net carbs33g
Fiber3g 12%
Sugar2g
Protein59g
Calcium494mg 49%
Iron1mg 9%
Potassium1311mg 28%
Vitamin D1μg 9%
Vitamins and Minerals
Alpha carotene15μg
Beta carotene826μg
Caffeine0mg
Choline121mg 22%
Copper0.1mg 6%
Fluoride1μg
Folate (B9)55μg 14%
Lycopene0μg
Magnesium65mg 15%
Manganese0.2mg 7%
Niacin6mg 40%
Pantothenic acid1mg 17%
Phosphorus441mg 63%
Retinol239μg
Riboflavin (B2)0.2mg 16%
Selenium46μg 84%
Theobromine0mg
Thiamine0.1mg 9%
Vitamin A IU2304IU
Vitamin A437μg 49%
Vitamin B123μg 135%
Vitamin B61mg 44%
Vitamin C6mg 7%
Vitamin D IU50IU
Vitamin D20μg
Vitamin D31μg
Vitamin E2mg 10%
Vitamin K108μg 90%
Zinc1mg 7%
Sugars
Sugar2g
Sucrose0.3g
Glucose18g
Fructose0.4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats20g 98%
Monounsaturated fats7g
Polyunsaturated fats2g
Trans fats1g
Fatty Acids
Total omega 30.4g
Total omega 61g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid5g
Glycine2g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g

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