Directions:
- Boil kumara and mash, add milk and mix thru.
- Heat a dash of oil in a non stick frying pan and cook onion until soft.
- Pour in the Creamy Corn Soup , frozen peas, parsley and lemon zest. Stir over the heat for 2 minutes.
- Stir in the smoked fish then pour into a medium sized oven proof dish.
- Place the mashed kumara on top of the fish pie.
- Place in an oven preheated to 180°C for 25-30 minutes. Finish under the grill for a few minutes to get a great golden top.
- Serve with a salad or your favorite green vegetables.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 453.97 Kcal (1901 kJ) | ||
| Calories from fat | 180.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.06g | 31% | |
|---|---|---|---|
| Cholesterol | 47.33mg | 16% | |
| Sodium | 1013.48mg | 42% | |
| Potassium | 1129.46mg | 24% | |
| Total Carbs | 42.26g | 14% | |
| Sugars | 16.62g | 66% | |
| Dietary Fiber | 6.01g | 24% | |
| Protein | 23.19g | 46% | |
| Vitamin C | 61.3mg | 102% | |
| Vitamin A | 1.1mg | 38% | |
| Iron | 0.6mg | 3% | |
| Calcium | 101.9mg | 10% | |
| Amount Per 100 g | |||
| Calories | 109.36 Kcal (458 kJ) | ||
| Calories from fat | 43.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.83g | 31% | |
|---|---|---|---|
| Cholesterol | 11.4mg | 16% | |
| Sodium | 244.14mg | 42% | |
| Potassium | 272.08mg | 24% | |
| Total Carbs | 10.18g | 14% | |
| Sugars | 4g | 66% | |
| Dietary Fiber | 1.45g | 24% | |
| Protein | 5.59g | 46% | |
| Vitamin C | 14.8mg | 102% | |
| Vitamin A | 0.3mg | 38% | |
| Iron | 0.1mg | 3% | |
| Calcium | 24.5mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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