Recipes
Peach-and-Raspberry-Eton-Mess

Individual Fish Pies

Individual Fish Pies

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Ingredients
  • 5 large potatoes, peeled, cut into cubes
  • ½ cup Vitasoy Soy Milky, Lite
  • 1 tsp olive oil
  • ½ small onion, chopped
  • 1 large stick celery, finely chopped
  • 1 medium carrot, peeled, finely chopped
  • 2 cups Vitasoy Soy Milky Lite, extra
  • 4 Tbsp gluten free cornflour
  • 1 tsp Dijon Mustard
  • ¼ cup fresh parsley, chopped
  • 2 Tbsp spring onion, green part only, chopped
  • Freshly ground black pepper
  • 400g fresh rockling (or other firm white fish), diced into 1.5cm cubes
  • 200g scallops (roe on)
Instructions
  1. In a large saucepan of boiling water, add potato cubes and boil until tender. Drain and mash, and add Vitasoy Soy Milky Lite until smooth in texture. Season with pepper and set aside.
  2. Pre-heat oven to 180oC. Grease four 2-cup capacity individual baking dishes
  3. Sauté onion, celery and carrot in olive oil in a medium frypan over medium heat, until vegetables tender. Set aside.
  4. Mix cornflour with ½ cup of Vitasoy Soy Milky Lite to form a paste.
  5. Heat remaining Vitasoy Soy Milky Lite and Dijon mustard in a medium saucepan over medium high heat. When almost boiling, turn heat down to low and stir in cornflour paste. Stir regularly to ensure no lumps. Stir through cooked onion, carrot and celery, parsley and spring onion until well combined. Season with pepper to taste.
  6. Into the bottom of the individual greased baking dishes, evenly distribute the fish pieces and scallops. Top with the vegetable sauce.
  7. Finally, top with mashed potato, spreading over the whole top of the pie to the edges to prevent sauce spilling over during baking.
  8. Place onto a baking tray and into the oven to bake for 40 minutes or until mashed potato golden brown on top.
  9. Optional: add ½ cup grated reduced fat tasty cheese to white sauce or sprinkle on top of mashed potato topping.
Nutritional Analysis – Amount per Serve
Energy 1744kJ
Protein 39.6g
Total Fat 7.2g
Saturated Fat 1.6g
Carbohydrate 45.3g
Sugar 4.7g
Sodium 342mg
Calcium 244mg