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Fish-chowder Pie

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Recipe Ingredients

  • 750ml low-fat milk
  • 250g salmon fillets, skinless, cut into 2,5 cm cubes
  • 300g Cape whiting fillets, skinless, cut into 2,5 cm cubes
  • 300g frozen smoked haddock fillets, skinless, cut into 2,5 cm cubes
  • 3 tbsp cornflour
  • 150g cooked king prawns
  • 200g whole-kernel corn from a can, drained
  • 2 tbsp freshly chopped chives
  • salt and pepper
  • 1 medium egg, beaten
  • 320g sheet ready-rolled puff pastry

Recipe Directions

1. Preheat oven to 200°C. Bring the milk to a boil in a large pot, then add the fish cubes (but not the prawns). Simmer gently for 2 to 3 minutes or until fish is cooked through. Lift fish into a large bowl using a slotted spoon.

2. Strain the poaching milk into a large jug. (You’ll need 600ml.) Put the cornflour into the empty pot and gradually whisk in the poaching milk. Return pot to a medium heat. Bring to a boil, whisking constantly, and cook until thickened.

3. Pour the sauce over the fish and carefully fold through the prawns, whole-kernel corn, chives and plenty of seasoning. Check the seasoning and transfer to a rough 2ℓ ovenproof pie dish.

4. Brush some of the beaten egg around the edge of the pie dish. Next, slice the pastry into 2 cm-wide strips and lay them over the filling in a lattice pattern, pressing the edges on the dish to stick. Brush pastry with egg.

5. Cook in the oven for 30 to 35 minutes or until pastry is golden and filling is bubbling. Serve with a green salad or seasonal vegetables.


EACH SERVING About 2 240kJ, 41g protein, 26g fat (12g saturated), 34g carbohydrate (8g total sugars), 1g fibre.



Each Serving:

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