Fabulous Fitness Fish Pie

Fitness Fish ...
This is a delicious cake that is a real favorite of the family, in the video that I used white potatoes to fat loss, you have to use video and cauliflower puree recipe come it. To increase the nutritional power can mashed sweet potatoes and nutmeg.

Ingredients ... (Fitness Fish)

• 200g Mixed seafood (prawns, mussels, squid)
• 500g  Fish (Coley, Cod or Salmon)
• 200g  Frozen Peas
• 150g Onions
• 100g Celery
• 30g Coconut Oil
• 40g Oat Flour
• 200g Milk
• 250g Quark (Lake District)
• 50g Egg (1)
• 1kg Sweet Potato
• 150ml Milk
• 40g Organic Butter

Method ... Fitness Fish

Make Mash

Cut the potato up (keep the skins on) into small chunks and steam/ boil in a small amount of water. When cooked mash with milk season with salt and pepper.  While the potatoes are cooking get started on the fish.

Cook Fish ... Fitness Fish

Place fish in an oven proof dish. Use the dish that you are going to cook the pie in. Cover fish with the milk place in oven at Gas Mark 4  170C for approx. 20 minutes. Once cooked strain off the milk into a bowl to use for white sauce. Flake the fish in the baking tray, add the frozen mixed seafood and peas.

Make White Sauce ... Fitness Fish

Cook the chopped onion and celery in a pan with 10g of coconut oil. When softened remove from pan and add to the fish mixture (Fitness Fish).
Melt 20 g coconut oil in a saucepan, add oat flour and salt and pepper cooking for a couple of minutes and stirring.
Add the milk to the oat flour mix gradually (stirring all the time) until the sauce starts to thicken. Do this over a low heat to begin with, you may need to use a whisk if it gets lumpy. Add Quark and stir in until it is melted and then pour the white sauce on top of the fish mixture (Fitness Fish).

Assemble ... Fitness Fish

Top with mash and cook in oven on Gas Mark 5 for 30-40 mins until top is golden brown and  fish mixture is starting to bubble.

This basic fish recipe can be used to make a number of variations.



Fat Loss Version ... Fitness Fish

Same fish mixture but Substitute Potato mash with low carb cauliflower mash (recipe to follow).
Low carb nut and seed topping

Muscle building version ... Fitness Fish

Add extra fish or cooked boiled eggs to fish mixture.
Extra potatoes on top.

Flavour Versions ... Fitness Fish

Make a tomato based sauce with olives and chilli.
Add green olives capers and dill to white sauce
Parsnip and Carrot Mash.
Add Curry paste to fish mixture
Use Chicken and Mushrooms instead of fish
Add other vegetables to sauce mixture (sweetcorn, cooked pumpkin etc)

 Macros ... Fitness Fish
Made with White Fish and Sweet Potato as in recipe above

• Serves 6
• 491Kcal
• Protein 37g
• Carbs   49g
• Fat       17g