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Add a photoI kind of threw this together and realised it was all sort of mediterranean! This is a very comforting dish :-)
http://hungryjenny.blogspot.com/2010/06/friday-pie-day-mediterranean-seafood.html
Ингредиенты
- 1 cod fillet, skinless, boneless and chopped
- 150g scallops
- 200g can of chopped tomatoes
- Half an aubergine, diced
- Half a courgette, diced
- Half a red onion, chopped
- 1 spring onion, chopped
- 2 pineapple rings, chopped
- 3 tbsp pineapple juice
- 1 tbsp soy sauce
- 1 tbsp honey
- Juice and zest of half a lemon
- 1 tbsp thyme
- 1 large potato, chopped
- 4-6 broccoli florets, chopped
- 1 garlic clove, grated
- A bit of butter
- A bit of milk
Инструкции
- Boil the potatoes in salted water, then leave to simmer. Add in the broccoli after about 10 minutes. Simmer for another 10 minutes, then drain and keep warm.
- Meanwhile, fry the red onion for a couple of minutes, then add the chopped tomatoes, cod and scallops. Mix in the soy sauce and honey, simmering for 5 minutes.
- Add the rest of the veg, followed by the pineapple, juice, lemon and thyme. Cook for another 5 minutes until everything is nice and hot, before transferring to a pie dish.
- Tip the garlic, milk and butter into the potato and broccoli pan, and mash well. Spoon atop your pie filling and grill for 5-10 minutes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 472g | |
| Recipe makes 3 servings | |
| Calories 283 | |
| Calories from Fat 42 | 15% |
| Total Fat 4.77g | 6% |
| Saturated Fat 2.34g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 32mg | 11% |
| Sodium 552mg | 23% |
| Potassium 1330mg | 38% |
| Total Carbs 45.93g | 12% |
| Dietary Fiber 7.6g | 25% |
| Sugars 16.74g | 11% |
| Protein 18.42g | 29% |
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