Spiced Fish Pie: A Flavorful Indian-Inspired Fish Pie
Introduction:
The Spiced Fish Pie is a delightful and nourishing dish that brings together a variety of seafood, tempered with fragrant Indian spices, creating a perfect balance of flavors. With its mildly spiced cream sauce and hearty fish and prawns, this dish is a wonderful option for those who love exploring Indian-inspired cuisine with a healthy twist.
Packed with firm white fish, salmon, smoked fish, and prawns, this pie is rich in protein and omega-3s, making it not only delicious but also a nourishing addition to your weekly meals. It’s perfect for family dinners or small gatherings, as it serves up to 6 people. Whether you’re hosting a casual meal or indulging in a special treat, this dish is sure to impress your guests. With a prep time of only 15 minutes and a cook time of 40 minutes, it’s also relatively quick to make, leaving you with more time to enjoy the company of your loved ones.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Oil | 2 tbsp |
| Fennel seeds | 1 tsp |
| Mustard seeds | ½ tsp |
| Onion, chopped | 1 medium |
| Garlic cloves, finely chopped | 2 cloves |
| Fresh spinach, chopped | 1 large handful |
| Chilli, chopped | 1 |
| Cream | 400 ml |
| Firm white fish | 400 g |
| Salmon | 200 g |
| Smoked fish | 100 g |
| Prawns | 300 g |
| Salt | to taste |
| Pepper | to taste |
Allergen Information:
- Fish: Contains fish and shellfish (prawns). Those with allergies to fish should avoid this recipe or use a suitable substitute.
- Dairy: Contains cream, which may be unsuitable for those who are lactose intolerant or following a dairy-free diet.
- Spices: The use of mustard seeds and fennel may be irritating to some people with sensitive stomachs, though they are mild in this recipe.
Dietary Preferences:
- Healthy: This dish is considered healthy, packed with lean proteins from fish and prawns. It’s also a great source of healthy fats, including omega-3 fatty acids, especially from salmon. The inclusion of fresh spinach adds a nutrient boost with essential vitamins and minerals.
- Low-Carb: As it doesn’t include starchy elements like potatoes or pasta, this recipe is a good option for low-carb or keto diets.
- Gluten-Free: The recipe contains no gluten, making it suitable for those with gluten intolerance or celiac disease.
- Dairy: If you are lactose-intolerant, you can easily substitute the cream with a dairy-free alternative like coconut milk or a plant-based cream.
Instructions:
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Preheat the Oven: Begin by preheating your oven to 200°C (400°F). This will allow you to cook the pie to a perfect golden finish.
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Temper the Seeds: Heat 2 tbsp oil in a large pan over medium heat. Add the fennel seeds and mustard seeds, cooking them until they start to crackle and release their fragrance.
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Cook the Onion: Add the chopped onion to the pan and sauté it for around 5 minutes until it becomes soft and translucent.
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Add Garlic and Spinach: Stir in the finely chopped garlic and cook for another minute. Then, add the chopped spinach and chilli, and cook until the spinach wilts down, about 2 minutes.
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Pour in the Cream: Once the spinach has wilted, pour in the cream and stir everything to combine. Season with salt and pepper to taste.
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Cook the Seafood: Gently add the firm white fish, salmon, smoked fish, and prawns to the pan. Let them simmer on low heat for about 3-5 minutes until the seafood is just cooked through. Be careful not to overcook the fish, as it can become tough.
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Transfer to a Casserole Dish: Once the seafood has cooked, remove the pan from the heat. Carefully transfer the seafood mixture into a casserole dish.
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Final Baking: Place the casserole dish in the preheated oven and bake for 25-30 minutes or until the top is lightly golden and bubbling.
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Serve: Once baked, remove the pie from the oven. Let it rest for a few minutes before serving to allow the flavors to meld. Serve hot and enjoy!
Nutritional Information (Per Serving):
- Calories: 360 kcal
- Protein: 38 g
- Fat: 20 g
- Carbohydrates: 7 g
- Fiber: 2 g
- Sugar: 3 g
- Sodium: 220 mg
Tips & Advice:
- Variations: You can experiment with different types of seafood depending on what’s available to you. Cod, haddock, or even tilapia can be swapped in for the white fish, and you can try different combinations of shellfish.
- Cream Alternatives: For a lighter version, substitute the cream with a lower-fat option such as half-and-half or coconut cream for a more tropical flavor.
- Make Ahead: This dish is a great make-ahead option. Prepare everything up to the point of baking, cover the casserole dish, and store it in the fridge for up to 2 days. When ready to cook, just pop it into the oven and bake as directed.
Conclusion:
The Spiced Fish Pie brings a new twist to traditional fish pie recipes, offering an Indian-inspired, mildly spiced flavor profile. Its combination of fish, prawns, and rich cream is complemented by the warmth of mustard seeds, fennel, and fresh spinach. Whether you’re looking for a hearty family meal or a special dish to serve guests, this easy-to-make recipe provides both health benefits and incredible taste in one beautiful pie. Perfect for those who appreciate simple yet delicious meals, this spiced fish pie will soon become a favorite in your home.
This healthy, flavor-packed dish is sure to satisfy both the curious food enthusiast and those simply looking for a new seafood experience. The mild spice level makes it accessible to all, while the variety of seafood adds depth and richness to each bite. Enjoy!
