Norwegian Haddock & Prawn fish pie with sweet potato mash
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
- 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.
- 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.
- 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.
- 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.
- (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)
Nutrient | Value | %DV |
---|---|---|
Calories | 668 | |
Fats | 32g | 41% |
Saturated fats | 20g | 98% |
Trans fats | 1g | |
Cholesterol | 184mg | 61% |
Sodium | 1196mg | 52% |
Carbs | 36g | 13% |
Net carbs | 33g | |
Fiber | 3g | 12% |
Sugar | 2g | |
Protein | 59g | |
Calcium | 494mg | 49% |
Iron | 1mg | 9% |
Potassium | 1311mg | 28% |
Vitamin D | 1μg | 9% |
Vitamins and Minerals | ||
Alpha carotene | 15μg | |
Beta carotene | 826μg | |
Caffeine | 0mg | |
Choline | 121mg | 22% |
Copper | 0.1mg | 6% |
Fluoride | 1μg | |
Folate (B9) | 55μg | 14% |
Lycopene | 0μg | |
Magnesium | 65mg | 15% |
Manganese | 0.2mg | 7% |
Niacin | 6mg | 40% |
Pantothenic acid | 1mg | 17% |
Phosphorus | 441mg | 63% |
Retinol | 239μg | |
Riboflavin (B2) | 0.2mg | 16% |
Selenium | 46μg | 84% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 9% |
Vitamin A IU | 2304IU | |
Vitamin A | 437μg | 49% |
Vitamin B12 | 3μg | 135% |
Vitamin B6 | 1mg | 44% |
Vitamin C | 6mg | 7% |
Vitamin D IU | 50IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 2mg | 10% |
Vitamin K | 108μg | 90% |
Zinc | 1mg | 7% |
Sugars | ||
Sugar | 2g | |
Sucrose | 0.3g | |
Glucose | 18g | |
Fructose | 0.4g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 20g | 98% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 2g | |
Trans fats | 1g | |
Fatty Acids | ||
Total omega 3 | 0.4g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.1g | |
Docosahexaenoic Acid (DHA) | 0.2g | |
Eicosapentaenoic Acid (EPA) | 0.1g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 0.4g | |
Glutamic acid | 5g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.4g | |
Tyrosine | 1g | |
Valine | 2g |