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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour and not all-purpose flour in this dish.

 

"Govern a great nation as you would cook a small fish. Do not overdo it."
-Lao Tzu, Philosopher

The refrigerator light goes on...

This seafood variation on the classic British Cottage Pie is great with almost any seafood or combination of fish. The salmon is great but cod, grouper or tuna would work. Using a few clams, mussels or even a bit of crab in almost any combination will make a great dish.

Personally, I undercook the carrots a bit because I like a bit of added texture. You can, however cook them for longer or even use something else like diced parsnips or peas. The variations on this are endless.

Mincing garlic

Separate the cloves of garlic and trim the stem end.  You needn’t peel the garlic but place it on a cutting board and with the blade of a knife crush the garlic.   The garlic skin will slide off and the meat of the garlic minces easily after crushing.


 

Fisherman’s Pie



Servings = 2 | Serving size =about 3 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe does not make very good leftovers.

3 quarts water
12 ounces sweet potatoes (peeled and cut into 1/2 inch dice)
2 tsp unsalted butter
2 Tbsp reduced fat buttermilk
1/8 tsp salt
fresh ground black pepper (to taste)
6 ounces salmon filet
spray oil
1 tsp olive oil
1 clove garlic (minced)
1 medium white onion (diced)
1/2 tsp dried rosemary
1 small rib celery (cut into small dice)
1 small carrot (peeled and cut into small dice)
1/4 tsp salt
fresh ground black pepper (to taste)
2 Tbsp all-purpose flour or garbanzo flour
1 1/4 cups 2% milk

Topping:

Place the water in a medium sauce pan over high heat.

When the water boils add the sweet potatoes.

Cook for about 15 minutes until soft.

Remove and let cool slightly.

Place in a bowl with the butter and whip using an electric mixer.

Add the buttermilk, salt and pepper and whip for another minute.

Set aside.

Filling:

Place a medium skillet in the oven and preheat to 325°F.

When the oven is hot, spray the pan with oil and add the salmon.

Cook on the first side for about 5 minutes and turn.

Cook for another 5 minutes and remove to a paper towel.

While the fish is cooking, place the olive oil in a large skillet over medium high heat.

Add the garlic and onions and cook for about 2 minutes until the onions begin to soften. Stir frequently.

Add the rosemary, celery and carrots. Cook, stirring frequently, for about 7 minutes until the carrots are slightly tender.

Add the salt and pepper and then sprinkle the flour (or garbanzo flour) over the vegetables.

Continue to cook, stirring frequently, for about 1 minute.

Add the milk slowly while stirring continuously until thickened.

Flake the cooked salmon and fold into the sauce.

Preheat the oven to 325°F.

Divide the pie filling between two oven proof dishes.

Top with the mashed sweet potatoes.

Place the pie in the oven and cook for about 10 minutes until the top is slightly browned. Serve.

Nutrition Facts

Serving size = about 3 cups

Servings = 2

.

Amount Per Serving

Calories 572 Calories from Fat 159
  % Daily Value
Total Fat 17g 26%
    Saturated Fat 6g 23%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 70mg 22%
Sodium 511mg 23%
Total Carbohydrates 74g 28%
    Dietary Fiber 10g 40%
    Sugars 17g  
Protein 28g  
Vitamin A 282% Vitamin C 71%
Calcium 31% Iron 11%
Vitamin K 20 mcg Potassium 2529 mg
Magnesium 108 mg