My posts have been very veggie of late. So much so that my last non-vegetarian recipe was shared over a year ago. Strictly speaking though I’m not vegetarian, but ‘pescetarian’. That’s because despite living happily without meat (and feeling better for it) I’m still having fish once or twice a week for the health benefits.
Omega 3 fatty acids
Fish is known for being one of the top sources of omega 3s. These fatty acids have so many proven health benefits that I’m not even going to try to list them here. Omega 3s are one of the reasons why the (rich in fish) Mediterranean diet is admired for its ability to promote good health and longevity.
When it comes to fish however it pays to be fussy. I say this because farmed fish is often raised in unpleasant crowded conditions that bear no resemblance to a natural habitat. Wild-caught fish by contrast is a more ethical choice, boasts a superior nutritional profile and is less likely to be contaminated. Some of the best omega 3 packed wild-caught fish is readily available on supermarket shelves – in the form of canned sardines, anchovies and red salmon. These three types of fatty fish are also low in mercury – another bonus. If you’re keen to learn about about the healthiest choice when it comes to fish check out this article from Doctor Mercola.
Those of you who don’t eat fish possibly won’t make it this far into my post, but if you do then consider making this pie vegetarian by replacing the fish with mushrooms or cannellini beans. And if you’re vegetarian or vegan it’s worth knowing that chia seeds, flax seeds and walnuts are plant-based sources of omega 3s.
I mentioned that my last non-vegetarian post was back in June 2016 – ironically it was an earlier version of this pie. With Winter arriving in Sydney and cauliflowers back in season the timing was perfect for a hearty but very healthy fish pie.
My top pick fish for this pie is canned Alaskan sockeye salmon – Alaskan sockeye is a great choice of salmon because isn’t allowed to be farmed and so you can be confident that what’s in the can has been wild-caught. The higher price tag relative to other canned salmon also speaks to its superior quality.
This pie is super flexible – you can experiment with different types of fish, greens, herbs and even toppings. I’ve detailed my preference below with good alternatives in brackets. Enjoy!
- 400g canned salmon (or other fish or even mushrooms)
- 200g-300g peas (or broccoli or spinach)
- 1/4 cup chopped fresh dill (or parsley or tarragon)
- 1 large leek (or onion)
- 1 cup plain yoghurt (or 1/2 cup cream)
- 1 medium cauliflower (or sweet potato)
- 50g butter (or coconut oil)
- 100ml white wine – optional
- 2 cloves garlic
- 1 tbsp Dijon mustard
- Cheddar cheese (or Parmesan) – optional
- For the pie filling finely slice the leek and garlic. Heat the butter in a saucepan and add the leek and garlic and cook until soft. Then add the peas and mustard and also the (optional) wine. Simmer for a few minutes then turn off the heat. Once cooled mix in the finely flaked fish and chopped dill.
- For the pie topping chop the cauliflower into small pieces and then steam (or boil) until soft. Once cooled blend it into a smooth puree adding the yoghurt and some salt.
- Add the filling into a pie dish and cover with a smooth layer of the topping. Grate over a little cheese.
- Bake in the oven for 30 mins at 180C.
Laura (Feast Wisely)
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