[Recipe] Sylvia’s seafood pie

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A delicious healthy recipe commissioned from Sleekgeek Success Story turned Coach,  Sylvia Frank (read more about her here).

Carefully designed to fit in with the Sleekgeek Food List,  Healthy Meal Template, and  Portion Control Guide.

DETAILS

INGREDIENTS

  • Quality Protein
    • 500 g raw fresh hake OR another firm, deboned fish
    • 1 cup shrimp
    • Half a cup of milk (soy, coconut or cows)
  • Vegetables/Fruit
    • Half a green pepper
    • Half a red pepper
    • 1 onion
    • 1 leek
  • Smart Carbs
    • 1 medium-sized sweet potato (I chose white sweet potato)
    • 1 cup cubed butternut
    • 1 level Tblsp cornflour or tapioca flour
  • Healthy Fats
    • 2 Tblsp olive oil for frying
  • Herbs, spices and extras
    • Asijiki Spice it Nice *
    • Asijiki Cayenne *
    • Asijiki Vegetable Seasoning *
    • Salt
    • Pepper
  • Find your Sleekgeek Asijiki Brands spices over here

UTENSILS

  • Chopping board
  • Chopping knife
  • Potato masher
  • Bowl
  • 2 frying pans
  • Oven dish (about 25 x 20 cm)

INSTRUCTIONS

  • Preheat oven to 180’C
  • Either dice and wrap the sweet potato and butternut chunks in foil and bake in the oven until done (about 25 minutes) OR if in a hurry you can microwave the sweet potato and butternut in a microwave steamer for 6 to 8 minutes until done.
  • While the potato and butternut are cooking, chop your peppers, leeks and your onion finely.
  • Heat your frying pan and add the olive oil.
  • Add the chopped peppers, leek and onions and fry gently for about 5 minutes until cooked soft.
  • Add a half teaspoon of ‘spice it nice’ and a generous pinch of paprika.
  • Add a little salt to taste and a grind of black pepper. Remove from the heat.
  • Heat your other pan and add a splash of water, gently add your hake fillets and steam/ dry fry (only turning once) until the water disappears and the fish flakes easily. Set aside.
  • Put your pan of cooked pepper mix back on the heat and sprinkle over the tapioca flour/cornflour. 
  • Add the half cup of milk and stir quickly to thicken. If too thick, add a little water until you get a firm sauce consistency.
  • Add your shrimp and flaked fish to the mixture and stir. Season to taste.
  • Heat a little bit of water at the bottom of a frying pan and add your green beans (remember to top and tail the beans first to remove stalks)
  • Simmer the little layer of water away and continue to dry fry the beans until just cooked but still firm. Sprinkle with Asijiki vegetable seasoning. Set aside
  • Mash the potato and butternut together with a pinch of salt.
  • Place your seafood mixture in the oven dish and smooth your lovely golden mash over it (or pipe it on if you need it to look fancy)
  • Pop the dish in the oven for about 20 minutes 

TO SERVE

  • Lift a serving of the hot fish pie onto your plate.
  • Place your green beans next to the fish pie.
  • Garnish with a slice of lemon and some herbs or salad leaves.