French Fish Pie from Healthy Diabetic Recipes

French Fish Pie Recipe

Recipe Ingredients:

1 sheet frozen puff pastry dough, thawed
1 large egg, beaten with
1 tbsp water
1/2 lb small new potatoes, scrubbed, and
cut in half
1 cup frozen pearl onions
2 medium carrots, peeled, and
thinly sliced
Refrigerated butter-flavored cooking spray, as needed
4 oz fresh shiitake mushrooms, cleaned, stemmed,
and thinly sliced
1 large garlic clove, minced
1 medium fennel bulb, trimmed, and
thinly sliced
1 can no-salt-added diced tomatoes - (14 1/2 oz)
1 tbsp Pernod, (optional)
1/2 tsp crushed dried thyme
1 1/2 lb fresh or thawed fish fillets, cut into 2" pieces
= (filet of sole, whitefish, or
red snapper)

Recipe Instructions:

Lay thawed pastry dough on a lightly floured board. Using a deep 3-quart casserole as a cutting guide, cut dough to shape of casserole, leaving a 1-inch overhang. Cut a small fish shape just off-center of pastry to allow steam to escape. Brush pastry with beaten egg mixture. Transfer to a baking sheet and refrigerate.

Cook potatoes in boiling water to cover for 5 minutes, until barely tender. Drain and set aside. Also cook onions and carrots in boiling water to cover for 5 minutes. Drain and combine with potatoes.

Lightly coat a large nonstick skillet with cooking spray. Add shiitake mushrooms and sauté until mushrooms are soft, about 5 minutes. Add garlic, and fennel; sauté until all liquid is absorbed, about 5 minutes. Stir in tomatoes with their juice, Pernod (if using), and thyme. Stir in reserved vegetable mixture.

Place half of the mushroom-vegetable mixture in the casserole. Top with fish pieces and remaining mushroom-vegetable mixture. Preheat oven to 375 degrees.

Remove pastry from refrigerator and place over filling. Turn edges under and crimp. Bake, uncovered, for 15 to 30 minutes, until crust is golden brown and filling is bubbly. Remove from oven and let stand for 10 minutes before serving.

This recipe yields 6 servings.

Exchanges Per Serving: 3 Very Lean Protein, 2 1/2 Carbohydrate (2 Bread/Starch, 2 Vegetable), 2 Fat.

Nutrition Facts: 391 calories (31% calories from fat), 28 g protein, 14 g total fat (3.1 g saturated fat), 40 g carbohydrates, 7 g dietary fiber, 90 mg cholesterol, 278 mg sodium.

Nutrition Facts: 3 Very Lean Protein, 2 1/2 Carbohydrate (2 Bread/Starch, 2 Vegetable), 2 Fat.

Source:
"Diabetic Recipes at http://www.diabetic-recipes.com"
S(Formatted for MC6):
"09-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Diabetic-Lifestyle, 2001"

Servings: 6

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

~ Doug Larson

 

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