Mediterranean Diet Classic Fish Pie
Dive into the wholesome flavors of a **Mediterranean Diet Classic Fish Pie**, a heart-healthy twist on the traditional comfort food. Loaded with vibrant vegetables like tender leeks, zucchini, and carrots, and enriched by delicate bites of white fish and salmon, this dish is both nutritious and satisfying. The creamy sauce, infused with Greek yogurt, fresh dill, parsley, and a hint of lemon, complements the rich yet light filling, while fluffy mashed potatoes spiced with a dash of nutmeg crown the pie with a golden, comforting crust. Using olive oil and low-sodium vegetable broth keeps this recipe true to the Mediterranean diet's principles, making it perfect for anyone seeking healthy and balanced flavors. Ready in just over an hour and serving four, this Mediterranean fish pie is sure to become a family favorite with its refreshingly light yet indulgent taste.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 2 cloves, minced garlic
- 1 medium, sliced leek
- 2 medium, diced carrot
- 1 medium, diced zucchini
- 2 medium, chopped tomato
- 400 grams, skinless and boneless white fish fillets
- 200 grams, skinless and boneless salmon fillets
- 1 bay leaf
- 250 milliliters low-sodium vegetable broth
- 150 grams plain Greek yogurt
- 1 tablespoon lemon juice
- 2 tablespoons, chopped fresh dill
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 700 grams, peeled and diced potatoes
- 100 milliliters milk
- 0.25 teaspoon nutmeg
Instructions
Preheat your oven to 200°C (392°F).
Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chopped onion, minced garlic, sliced leek, diced carrot, and diced zucchini. Cook for about 5-7 minutes until the vegetables begin to soften.
Add the chopped tomatoes to the pan and continue to cook for another 5 minutes until the tomatoes become soft and the mixture becomes fragrant.
Cut the white fish and salmon into bite-sized pieces. Add them to the pan along with the bay leaf. Stir gently to combine with the vegetables.
Pour in the vegetable broth. Simmer for about 10 minutes, allowing the fish to cook through. Remove the bay leaf.
Stir in the Greek yogurt, lemon juice, chopped dill, and fresh parsley. Season with salt and black pepper. Remove from heat and set aside.
In a separate pot, place the diced potatoes in salted water and bring to a boil. Cook for 15-20 minutes or until they are tender.
Drain the potatoes and return them to the pot. Add the milk, 1 tablespoon of olive oil, and nutmeg. Mash until smooth and creamy. Season with a little salt if needed.
Pour the fish mixture into a baking dish. Spread the mashed potatoes evenly over the top, making sure to cover the edges.
Place the dish in the preheated oven and bake for 15-20 minutes or until the top is golden and the pie is heated through.
Allow the fish pie to cool for a few minutes before serving. Garnish with extra dill or parsley, if desired.
Nutrition Facts
Calories |
2228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.0 g | 86% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 306 mg | 102% | |
| Sodium | 7501 mg | 326% | |
| Total Carbohydrate | 242.3 g | 88% | |
| Dietary Fiber | 29.4 g | 105% | |
| Total Sugars | 68.9 g | ||
| Protein | 167.3 g | 335% | |
| Vitamin D | 21.1 mcg | 106% | |
| Calcium | 720 mg | 55% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 7224 mg | 154% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
