Filed Under: 30 minutes or more, Ages & Stages 1-2, Ages & Stages 13-16, Ages & Stages 3-5, Ages & Stages 6-8, Ages & Stages 9-12, Dinner, Potatoes, Pregnancy, Seafood

Seafood Pie with Two-Potato Garlic Topping

Vary the fish and seafood in this hearty pie according to what your family likes

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February 20th, 2007

by Julia Aitken

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Servings
6
Prep Time
1 hour 20 minutes
Ingredients
  • 1 lb each regular and sweet potatoes (500 g), peeled and cut into chunks
  • 4 cloves garlic, peeled
  • Pinch salt Pinch
  • 1/4 cup low-sodium chicken stock (50 mL)
  • 2-1/3 cupslow-sodium chicken stock (575 mL)
  • 1/3 cup all-purpose flour (75 mL)
  • 2 tbsp butter, cubed (25 mL)
  • 1 lb cod or haddock fillets (or one 400-g pkg frozen fish fillets, thawed), cut into 1-inch (2.5-cm) pieces
  • 8 oz raw large shrimp (250 g), thawed if frozen, peeled and deveined
  • 2 cups frozen mixed vegetables (500 mL)
  • 1/3 cup chopped green onions (75 mL, about 3)
  • 1/4 cup chopped fresh parsley (50 mL)
  • 1 tsp grated lemon rind (5 mL)
  • 1 tbsp fresh lemon juice (15 mL)
  • 1 tbsp Dijon mustard (15 mL)
  • 1 tsp dried tarragon (5 mL)
  • 1/4 tsp black pepper (1 mL)
  • Pinch salt
  • 1 bay leaf
  • lemon wedges
    • Directions
  • 1.

    Preheat the oven to 400°F (200°C).

  • 2.

    In a large saucepan, whisk together 1 cup (250 mL) stock and the flour until smooth. Whisk in remaining stock; stir in butter.

  • 3.

    Bring to a boil over medium-high heat, whisking constantly, until mixture is smooth and bubbly. Reduce the heat to medium-low; cook for 2 minutes, whisking constantly, until smooth.

  • 4.

    Gently stir in fish, shrimp, vegetables, green onions, parsley, lemon rind, lemon juice, mustard, tarragon, pepper, salt and bay leaf. Spoon mixture into a 13- x 9-inch (3-L) baking dish. Spoon mashed potatoes evenly over filling in dish, spreading to cover completely. If you like, make decorative patterns in mash with a fork.

  • 5.

    Bake for about 40 minutes, until filling is bubbly. Broil for about 5 minutes, until topping is starting to brown. Let stand for 5 minutes. Discard bay leaf at serving time. Serve with lemon wedges.

    • Nutrients Per Serving
    per serving: 351 calories, 5 g fat, 77 mg calcium, 756 mg sodium, 46 g carbohydrate, 6 g fibre; excellent source of vitamin A and niacin; good source of thiamin, folate and iron
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