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Winning Recipes & Comments - Student Competition 1st Runner-up Fisherman's Pie
Winning Recipes & Comments - Student Competition 1st Runner-up

Fisherman's Pie

Ingredients

4 servings

Seasoning

 
Potatoes .................. 2 numbers (large) 240g .
Skim milk ................ 100 ml.
Banana .................... 1 piece (sliced)
Celery ...................... 1 stalk (sliced)
Tomato .................... 1number (sliced)
Onion ....................... 1/2 number (chopped)
Fish fillets ................ 250g.
Button musbrooms fresh ...... 30g.
Low fat cheese ....... 1pcs,30g.
Garlic ....................... 1/4 tsp.
Oil ............................. 2 tsp.

 
Salt & pedder ...... a pinch
Sugar ................... 1/3 tsp.
 

Method

     
  1. Boil potatoes, peel, and mash well with 50ml of milk. Add salt, pepper and milk.
  2. Spread the mashed potato in a thick layer on the bottom of a pie dish.
  3. Heat oil, stir fry fish fillets, garlic, onion, celery, mushrooms, tomato and banana. Add milk, sugar, salt, pepper, cheese, stir well until cheese melts.
  4. Spoon onto the potato, place another layer of potato around the edge of the pie dish. Place grated cheese on top, bake until cheese and potatoes are golden brown.
    (for microwave oven: use "grill" for 8-10 minutes)
    (for oven: use Gas No.7 or 210oC for 15 minutes)

Nutritional Analysis

   
Energy: 715cal.
Fat: 18g.
Protein: 64g.
Carbohydrate: 71g.
 

Dietitian's Tips

     
  1. Use a non-stick pan to stir fry , to cut down the oil used in cooking.
  2. Fish is a good alternative for meat , as it is high in protein but low in fat.
  3. Skimmed milk contains no fat. Low fat cheese contains less fat and cholesterol
    when compared to ordinary cheese.