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English Codfish Pie

Yield 4 servings

Ingredients

  • 2 pounds peeled baking potatoes, cut into 1-inch pieces (about 4 cups)
  • 1 pound skinned cod fillets
  • Cooking spray
  • 1/2 cup 50%-less-fat sour cream
  • 1/4 cup 2% reduced-fat milk
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon butter or stick margarine
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons butter or stick margarine
  • 3/4 cup diced carrot
  • 3/4 cup diced celery
  • 1 cup diced leek
  • 1 garlic clove, minced
  • 1/4 cup all-purpose flour
  • 1/2 cup clam juice
  • 1/2 cup dry white wine
  • 1/2 cup 2% reduced-fat milk
  • 1 1/2 teaspoons chopped fresh thyme
  • 3/4 teaspoon salt
  • 1/2 teaspoon fennel seeds
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon paprika

Nutrition Information

  • calories 459
  • fat 7.7 g
  • satfat 4.6 g
  • protein 29.7 g
  • carbohydrate 61.5 g
  • cholesterol 71 mg
  • iron 3.0 mg
  • sodium 985 mg
  • caloriesfromfat 15 %
  • fiber 5 g
  • calcium 179 mg

How to Make It

  1. Place potatoes in a large saucepan; add water to cover. Bring to a boil; cover, reduce heat, and cook 15 minutes or until tender.

  2. Place a large nonstick skillet over medium- high heat. Coat fish with cooking spray, and cook 2 minutes on each side or until done; set aside, and keep warm.

  3. Drain potatoes, and place in a large bowl; add sour cream and next 5 ingredients, and beat at medium speed of a mixer until smooth. Set aside, and keep warm.

  4. Preheat oven to 450°.

  5. Heat 2 teaspoons butter in a large nonstick skillet over medium-high heat. Add carrot, celery, and leek; cook, stirring constantly, 7 minutes. Add garlic; cook 2 minutes. Sprinkle with flour; cook 2 minutes, stirring until well blended. Add clam juice and next 6 ingredients; bring to a boil. Reduce heat, and simmer until thickened, stirring constantly.

  6. Spoon mixture into an 11- x 7-inch baking dish coated with cooking spray; top with fish. Spread potato topping over fish and vegetable mixture; coat potato topping with cooking spray, and sprinkle with paprika.

  7. Bake at 450° for 18 minutes or until potato topping is lightly browned. YIELD: 4 servings.

Oxmoor House Healthy Eating Collection