Jon and I have been on a Pescatarian diet for over 4 weeks now and the experience has been a real turning point for me. I have found I feel so much better without meat in my diet. I feel my body can break the proteins down that I’m having much better and I’m suffering a lot less from digestive issues. And with recipes like this fish pie, it’s easy to stick to the plan!
Summer Fish Pie (makes 6 servings):
1 tsp coconut oil
1 onion, diced
2 cloves garlic, minced
1 medium carrot grated (150g)
1 medium zucchini grated (100g)
300g peeled, deveined shrimp
1 x 150g salmon fillets (bones removed)
1 x 150g haddock fillet (bones removed)
340g of seafood medley (we used Anchor Bay)
2 tbsp butter
4 tbsp flour
1 cup unsweetened almond milk
2 tbsp creme fraiche
1 tbsp dijon mustard
1/4 cup chopped fresh parsley
salt and pepper to taste
2 large potatoes, peeled (600g uncooked)
100g grated Allegro 4% Lactose free cheese (about 1/2 cup)
1) Peel and boil the potatoes in boiling water for approx 12-15 minutes until they are almost fully cooked. Set aside to cool. Preheat the oven to 400 degrees.
2) Heat the coconut oil in a pot over medium high heat and saute the onion, garlic, zucchini and carrot for about 5 mins or until softened. Put this mixture in the bottom of a 9×13 inch pan. Then heat the butter in the same pot until melted, add the flour to form a roux, then whisk in the almond milk and thicken for a few mins over medium heat. Once thick, add in the mustard, creme fraiche, parsley and salt and pepper to taste. Make sure the seasoning is to your liking.
2) Make sure the fish/seafood is patted dry then add to the creamy mixture and cook until just starting to turn colour (5 mins) over low-medium heat. Add in the lemon juice and stir to combine, then spread this mixture over the veggies in the casserole dish. Slice the potatoes thinly to lay over the seafood mixture to completely cover. Bake for 15-20 mins (check the seafood to make sure it’s cooked through) then sprinkle with cheese and broil for 5 mins until the cheese is golden and bubbling. Serve with a side of broccoli like we did!
Macronutrient Breakdown (per serving):