Indian Spiced Salmon and Prawn Fish Pie
with Carrot and Sweet Potato mash
An aromatic twist on a classic fish pie.
Cals 597 · Prot 47 · Carbs 83 · Fat 11
Low Carb
Calorie Smart
45 min
An aromatic twist on a classic fish pie.
Cals 597 · Prot 47 · Carbs 83 · Fat 11
Low Carb
Calorie Smart
Ingredients
Mash
Sweet potatoes
400 Grams
Carrot
2 Piece
Olive oil
1 Tbsp
Nigella seeds
13*
5 Grams
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Fish pie
Skinless salmon fillet
6*
200 Grams
Prawns
7*
200 Grams
Water
100 ML
Red onion
1 Piece
Fresh coriander
15 Grams
Lemon
1 Piece
Vegetable stock cube
15*
1 Piece
Low fat milk
4*
200 ML
Corn starch
10 Grams
Vegetable oil
1 Tbsp
Ginger garlic paste
15 Grams
Curry powder
2 Grams
Garam masala
2 Grams
Turmeric powder
2 Grams
Mustard seeds
13*
2 Grams
Green peas
100 Grams
Panko bread crumbs
10*11*12*
10 Grams
Black pepper
0.5 Tsp
Olive oil
0.5 Tbsp
Allergens
*13 Mustard, *6 Fish, *7 Crustaceans, *15 Celery, *4 Milk, *10 Wheat, *11 Gluten, *12 Lupin
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2495 / 597 |
| Fats (g) | 10.9 |
| of which saturated (g) | 3.2 |
| Carbohydrates (g) | 83 |
| of which sugars (g) | 25.8 |
| Fibers (g) | 16 |
| Proteins (g) | 46.8 |
| Salt (g) | 1.7 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Make mash
- Bring a large pot of salted water to a boil.
- Peel and chop the sweet potatoes and carrots into small bite-sized pieces.
- Add them to a pan of water. Boil for 15-20 min.
- Once soft, drain. Return the veg to the pan.
- Add a drizzle of oil and mash until smooth.
- Stir through the Nigella seeds. Season with a pinch of salt and pepper.
- Set mashaside.
2 Prep
- Preheat the oven to 200°C/180°C fan.
- Bring the measured water to a boil.
- Cut the salmon into bite-sized pieces.
- Peel and finely chop the onion.
- Finely chop the coriander (stems too).
- Zest the lemon and cut it into wedges.
- In a jug, dissolve the 0.5 stock cube in the measured boiled water.
- Add the milk and corn starch to the stock.
- Mix well.
- Set the stock mix aside.
3 Make sauce
- Heat a pan over a medium-high heat with a drizzle of oil.
- Once hot, add the onion.
- Fry for 5-7 min until softened.
- Add the ginger garlic paste, curry powder, garam masala, turmeric, mustard seeds.
- Cook for a further 1 min.
- Add the stock mix.
- Heat the mix up slowly for 2-3 min until the sauce has thickened (stirring constantly).
Tip! If the sauce gets too thick, add more water a tablespoon at a time.
4 Make filling
- Once the sauce has thickened, mix through the prawns, salmon, peas, lemon zest and the coriander.
- Cook for a further 1-2 min.
5 Bake pie
- Transfer the sauce mix to an oven proof baking dish.
- Top with the mash.
- Score the mash with a fork.
- Sprinkle the bread crumbs, a pinch of black pepper and drizzle with a small amount of olive oil.
- Bake the pie in the oven for 15 min, or until the fish is fully cooked and the top is crispy.
- Once cooked, leave to rest out of the oven for 5 min.
6 Serve
- Serve the Indian Spiced Salmon and Prawn Fish Pie with Carrot and Sweet Potato mash.
- Squeeze over the the lemon juice to taste.
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