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Cod & Veg Pies Recipe

Looking for an easy Cod & Veg Pies recipe? Learn how to make Cod & Veg Pies using healthy ingredients.


Submitted by yamini_r

Makes 8 servings



Ready-to-bake sheets of puff pastry filled with cod, mashed potatoes & veggies and baked till golden.

Recipe Ingredients for Cod & Veg Pies

160 g carrots, diced
30 g broccoli, diced
30 g celery root, diced
90 g red bell peppers, diced
30 g leeks, chopped
1 clove garlic, crushed
1 1/2 tsp olive oil
300 g boiled potatoes, without skin
150 ml lowfat milk (save a tbsp for glazing)
170 g cod fillets, cooked
115 g light sour cream
450 g puff pastry sheets (4 squares, cut into 8 rectangles)
1/4 tsp salt
1 pinch black pepper
1/2 tbsp dried parsley

Recipe Directions for Cod & Veg Pies

  1. In a small frying pan, heat 1/2 tsp olive oil & sauté leeks, peppers & garlic. In a medium pot heat rest of oil and sweat off rest of veggies. Combine both.

  2. Cook the cod in same pan as leeks and peppers to avoid using more oil. Season with S&P. Flake the cod. Mash the potatoes with the milk and S&P to season. Combine all ingredients in the pot.

  3. Defrost pastry sheets as per package instructions. Preheat oven to 200C. Fill each pastry rectangle with 1/8 of the cod & veg mixture. Fold over and seal sides well. Poke a hole on top of each parcel.

  4. Brush with some milk. Place on baking paper-lined baking tray.

  5. Bake for approx 25min or till golden. Serve warm.

Categories

Brunch, Main Dish, Snacks

Nutrition Facts
Serving Size 192.9g
Amount Per Serving
Calories
302
Calories from Fat
115
% Daily Value*
Total Fat
12.8g
20%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
19mg
6%
Sodium
322mg
13%
Potassium
375mg
11%
Total Carbohydrates
33.9g
11%
Dietary Fiber
2.0g
8%
Sugars
3.2g
Protein
12.8g
Vitamin A 79% Vitamin C 46%
Calcium 6% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in cholesterol
  • Very high in vitamin A
  • High in vitamin C
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