Fastest-ever fish pie
Quick and easy, a perfect mid week supper
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
- Heat the grill to high. Heat the oil in a large pan, then gently fry the onion for 5 mins until soft. Add the tomatoes and stock, bring to the boil, then simmer for 5 mins. Season.
- Flake the smoked mackerel into the pan, stir, then tip the mixture into a shallow dish and sprinkle over the breadcrumbs and parmesan. Grill for 5 mins or until bubbling and golden.
Tip
Mackerel is full of omega-3 fatty acids, which help the development of the brain, so is a great superfood for all the family.
Per Serving
383 kcalories, protein 20g, carbohydrate 14g, fat 28 g, saturated fat 7g, fibre 2g, sugar 6g, salt 2.06 g
Recipe from Good Food magazine, December 2006.
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http://www.bbcgoodfood.com/recipes/2999/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Easy fish pie - great with green veggies
Ingredients
- 1 tbsp olive oil
- 1 large onion , sliced
- 400g can chopped tomatoes with garlic and herbs
- 100ml fish stock or vegetable stock
- 300g pack smoked mackerel fillets
- 50g toasted breadcrumbs
- 25g parmesan , finely grated
Per Serving
383 kcalories, protein 20g, carbohydrate 14g, fat 28 g, saturated fat 7g, fibre 2g, sugar 6g, salt 2.06 g
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28 November 2007
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