Superfood fish pie


I don't think I've mentioned this yet, and I don't want to brag or anything, but after about 3 months on my revised healthy eating plan husband's HbA1C, which is the long term measure of glucose control, had gone back down to a level that is considered pre-diabetic. The doctor was flabbergasted and asked what was behind this miracle. The wife, answered husband.

Healthy spinach and vegetable fish pie with potato and sweet potato

I have to give him part of the credit. He's been a very good boy and has completely cut out chocolate and other sweet snacks from his daily diet and is sticking to the contents of the lunchbox I lovingly prepare for him every morning. It usually contains sandwiches made with rye or other wholemeal bread and filled with lean meat or oily fish, tomato and cucumber slices, and for snacks there is unsalted nuts and seeds, fruit and veg like mini-carrots or cherry tomatoes.

There are occasional relapses I'm sure, when the lure of the bounty bar beats the crudites, but that's ok.  Like last Saturday when I dug out some chocolates for the kids, husband ran to the bowl crying "Chocolate!" then grabbing a few explaining he hadn't had any for a long time and happily munching away. No one has to be perfect every single day, what matters is the long term trend. Husband did a "how long do I have left" test on FB and apparently he's going to live another 66 years, which would take him well onto his second century, so that's good news!

I may need to review my red wine and cheese consumption if I want stay here for same amount of time and I definitely think I should if only to make sure there is someone around cooking him healthy meals.

This fish bake has all sorts of good things, like spinach and broccoli and of course the fish, filled with good oils. The potato topping is made healthier and lower GI by leaving the skins on and replacing some of the potato with sweet potato which surprisingly is lower GI than the regular tattie. We find it a bit sweet on it's own, but it works great when used half and half with normal potatoes. If you let the potato slices cool after par-boiling you can even create a nice pattern. Mine were too hot to handle, so the design is a bit more rustic, but beautiful:

Superfood spinach and broccoli fish pie with potato and sweet potato topping

Superfood spinach and broccoli fish pie with potato and sweet potato topping

A couple of sprays of rapeseed (or other healthy) oil
2-3 unpeeled potatoes, thinly sliced (I used a mandolin)
2-3 unpeeled sweet potatoes thinly sliced
1 large onion, sliced
2 cloves garlic, finely chopped
Florets of one broccoli
A bag (150-200g) fresh spinach (roughly chopped)
Zest and juice of a lemon
2 fillets of salmon, cut into chunks
2 fillets of cod, cut into chunks
3 heaped tbsp of 0% fat yoghurt (or a couple of tbsp of low fat sour cream)
Small bunch of fresh basil, dill or parsley or 2-3 tsp dried herbs
Salt and pepper

Preheat oven to 200ºC

Par-boil the thinly sliced unpeeled potatoes and sweet potatoes in slightly salted water until they have softened a little, drain and set aside.

Spray a large non-stick pan with oil and saute the onion with a small sprinkling of salt for 2-3 minutes. Add minced garlic and continue frying for a minute or so. Add the broccoli florets and saute for another five mins. Add the spinach and black pepper and cook until the spinach begins to wilt. Spread the vegetables evenly in a baking dish.

Prep the fish, remove bones and skin and cut into bite size pieces. Season lightly with salt and pepper, add the chopped fresh or dried herbs, yoghurt, zest and juice of a lemon and mix well. Spread the fish mix on top of the vegetables.

Top the dish with the potato slices, season lightly with salt and pepper and give the top a light spray
of olive or vegetable oil.

Bake for 25 - 30 mins or until the potatoes are golden and crispy around the edges.

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