Saturday, March 26, 2016

Haddock and Broccoli Pie

This week we moved into the sweetest little cottage in Twyford, about 40 miles west of London. I have not had access to a decent kitchen for about 3.5 years, I was prepping food upstairs on my desk/dining table/dumping ground then either slow cooking it upstairs, microwaving it, or transporting it downstairs to the stove.

But amongst the boxes and detritus of a house move, I was determined to cook for Good Friday (aka Pants-Free Friday - but that is another story!)

One of publications from home that I still read religiously since leaving Australia is the Donna Hay magazine - I love her recipes, they are guaranteed to inspire and delight, and I have an electronic subscription that pings it to my iPad every two months like clockwork. I spotted her Caramelised Leek and Broccoli Fish Pie a few weeks ago and knew that I wanted it to be the first thing I cooked in the new house.

Since having the surgery, I am more conscious of what I eat. I have cut right back on carbs and fats, hardly ever touch alcohol and my portions are tiny. Yes, me hardly touch alcohol. Crazy talk but true.

So to the pie. And happy Eatser....sorry Easter!

Haddock and Broccoli Pie (inspired by Donna Hay)

150 grams fresh sourdough
75 grams flat leaf parsley
75 grams unsalted butter, melted
sea salt and freshly cracked black pepper
1/2 cup of chicken stock
2 leeks, white part only, thinly sliced
2 cloves of garlic, crushed
Head of broccoli, florets separated
600 grams fresh haddock (or other firm-fleshed white fish), cut into 3cm pieces
1 tablespoon of cornflour
150 grams reduced fat sour cream
150 mls of water
2 tablespoons of Dijon mustard

Preheat the oven to 200C degrees. While the oven heats, put the torn up sourdough, parsley, sea salt and pepper to taste into a food processor and blitz until you get a nice mix of crumbs and a few chunks of crust. Drizzle in the melted butter and blitz to mix. Spread the crumbs on a lined baking tray and toast in the oven for 10 minutes or until lightly I toasted a little long, and lost a quarter of the crumbs to a charcoal like state...but I just pushed those ones to the side. Less carbs is a good thing!

While the crumbs cook, heat a large ovenproof fry pan on the stove. Add the chicken stock, leek, garlic and broccoli and saute covered for about 10-15 minutes until softened, stirring occasionally. Meanwhile, toss the fish with the cornflour and season with salt and pepper.

When the vegetables have softened, add the sour cream, water and mustard and stir to mix well, add the fish and stir again, then place the whole thing in the oven for 10 minutes. Once cooked, sprinkle over the breadcrumbs and enjoy!

Normal Serves = 6 (I eat about half a serve)
Calories: 470 | Protein: 35 grams | Fat: 14 grams | Carbs: 51 grams | Sugar: 4 grams | Iron: 26 grams (according to MyFitnessPal)

Things I will do differently next time: I have already halved the amount of butter by using stock instead of butter to soften the vegetables...I will next time use no butter on the crumbs, and instead spray them on the tray with 5 squirts Fry Light light olive oil spray (at 1 calorie per squirt). This would drop the calories to 377, and the fat to 4 grams - much better!

No comments:

Post a Comment