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Light Smoked Fish Pie With Kumara Mash Recipe

Light Smoked Fish Pie With Kumara Mash Recipe

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Ingredients:

Serving

600 g kumara, peeled and cut into even-sized pieces
1/2 cup low-fat milk
salt & pepper
3 tbsp olive oil
1 onion, chopped
4 tbsp plain flour
2 1/2 cups low-fat milk
600 g smoked fish fillet, skin and bones removed, flaked (i used smoked hoki)
1/4 cup chopped parsley
1/4 cup capers, drained
4 tbsp grated cheese

Directions:

Cook kumara in boiling salted water for 10-15 minutes or until very tender. In a small saucepan, gently heat 1/2 cup trim milk until warm. Drain and mash kumara, beating in warmed milk until mash is smooth and fluffy. Season with salt and pepper to taste and keep warm.
Heat a saucepan, add oil and cook onion for 5 minutes to soften. Stir in flour and cook for one minute. Gradually add milk, stirring continually for 5 minutes until the sauce thickens.
Stir in smoked fish, capers, parsley and season with salt and pepper. Divide mixture between 6 individual ovenproof dishes. Top with hot kumara mash and sprinkle with cheese.
Place under a preheated grill for 5 minutes until golden brown.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	453.5 Kcal (1899 kJ)
Calories from fat	202.96 Kcal
		% Daily Value*
Total Fat	22.55g	35%
Cholesterol	41.03mg	14%
Sodium	970.52mg	40%
Potassium	1169.31mg	25%
Total Carbs	37.54g	13%
Sugars	18.89g	76%
Dietary Fiber	4.3g	17%
Protein	23.09g	46%
Vitamin C	50.8mg	85%
Vitamin A	1mg	33%
Iron	0.7mg	4%
Calcium	243.9mg	24%

Amount Per 100 g
Calories	122.98 Kcal (515 kJ)
Calories from fat	55.04 Kcal
		% Daily Value*
Total Fat	6.12g	35%
Cholesterol	11.13mg	14%
Sodium	263.18mg	40%
Potassium	317.09mg	25%
Total Carbs	10.18g	13%
Sugars	5.12g	76%
Dietary Fiber	1.17g	17%
Protein	6.26g	46%
Vitamin C	13.8mg	85%
Vitamin A	0.3mg	33%
Iron	0.2mg	4%
Calcium	66.1mg	24%

* 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.

Tastes

salty
savory
bitter
sweet

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