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Curried Fish Pie with Carrot Mash & Tenderstem Broccoli
This fish pie, served with broccoli, has a proper twist. Sustainably-sourced cod meets tikka spice paste, coconut milk and coriander in a fragrant filling. Top with a mash of vibrant carrots and potatoes to make for a flavourful topping.
High protein
1/3 daily fibre
7 plants
Serving size
Ingredients
- 90g Tenderstem broccoli
- 1 handful of fresh coriander
- 40g baby spinach
- 2 large potatoes
- 1 carrot
- 2 tbsp tikka paste (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 280g diced cod fillets (Fish)
- 200ml coconut milk (Coconut, Water)
- 2 tsp curry powder (Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 2 tbsp tomato purée
- 2 garlic clove
- 1 onion
Nutritional Information
Calories: 678
Protein: 45g
Carbs: 61g
Fat: 28g
Ingredients
- 2 tbsp tikka paste (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 40g baby spinach (use half)
- 90g Tenderstem broccoli (use half)
- 2 tbsp tomato purée (use half)
- 1 onion (use half)
- 1 handful of fresh coriander (use half)
- 2 garlic clove
- 280g diced cod fillets (use half) (Fish)
- 2 tsp curry powder (use half) (Turmeric Ground, Coriander Ground, Onion Powder, Garlic Powder, Ground Fenugreek, Fennel Seed, Chilli Powder, Pepper Black Ground, Salt)
- 200ml coconut milk (use half) (Coconut, Water)
- 2 large potatoes
- 1 carrot
Nutritional Information
Calories: 940
Protein: 50g
Carbs: 109g
Fat: 33g
Curried Fish Pie with Carrot Mash & Tenderstem Broccoli
This fish pie, served with broccoli, has a proper twist. Sustainably-sourced cod meets tikka spice paste, coconut milk and coriander in a fragrant filling. Top with a mash of vibrant carrots and potatoes to make for a flavourful topping.
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Cooking Instructions
Before you start
- Bring a medium saucepan filled with salted water to a boil
- Pull out a large lidded saucepan, a measuring jug, a sieve, a peeler, a masher & an ovenproof dish
Build the filling
- Finely dice the onion. Finely chop or crush the garlic
- Heat the large saucepan with 1 tsp oil on medium-high heat. Once hot, add the onion and cook for 5-7 mins, until softened. Season with salt and pepper
- Add the tomato puree, tikka paste, curry powder and garlic. Cook for another 2 mins, then add the coconut milk and 75ml water (40ml for 1 person). Bring to the boil, then lay the cod evenly in the pan, cover with a lid and simmer for 19 mins
Make the mash
- Meanwhile, dice the carrot into 1cm chunks. Dice the potatoes into 2cm chunks (peel optional)
- Add both to the saucepan of boiling water and simmer for 15-18 mins, until soft, then drain and return to the pan. Mash with 1 tsp oil and a pinch of salt and pepper
- Meanwhile, rinse the spinach. Roughly chop the coriander
Get grilling
- Preheat the grill to high (240C)
- Stir the spinach and coriander into the fish mixture. Simmer for another 1-2 mins, until wilted. Season to taste
- Transfer the pie mixture to the ovenproof dish. Top with the mash and spread evenly. Use a fork to scrape lines onto the topping
- Grill for 5-8 mins, until the mash is golden
Boil the broccoli
- Rinse the mash saucepan, fill with salted hot water and bring to a boil
- Trim the broccoli, then add to the saucepan and boil for 3-4 mins, until tender, then drain
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the curried fish pie between plates, with the broccoli alongside
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