Dive into the flavors of the sea with our Jersey Fisherman's Pie, a savory delight made with locally caught fish and shellfish. This hearty dish is a true taste of the island, featuring tender pieces of fish, succulent shellfish, and creamy mashed potatoes. Perfect for a cozy dinner or a special occasion, this pie is sure to satisfy your seafood cravings.

Here's a recipe for Jersey Fisherman's Pie:

Ingredients:

 - 500g mixed seafood (such as cod, salmon, prawns, and mussels), chopped into bite-sized pieces

 - 500g potatoes, peeled and chopped

 - 50g butter

 - 1 onion, finely chopped

 - 2 garlic cloves, minced

 - 1 leek, sliced

 - 1 carrot, diced

 - 1 celery stick, diced

 - 2 tbsp flour

 - 200ml fish stock

 - 100ml white wine

 - 100ml double cream

 - Salt and pepper, to taste

 - Fresh parsley, chopped (for garnish)

Instructions:

1- Preheat the oven to 200°C (180°C fan).

2- Boil the potatoes in a large pan of salted water until tender. Drain and mash with the butter until smooth. Season with salt and pepper.

3- In a large, ovenproof skillet, melt some butter over medium heat. Add the onion and garlic and cook until softened.

4- Add the leek, carrot, and celery to the skillet and cook for another 5 minutes.

5- Stir in the flour and cook for 1-2 minutes.

6- Gradually pour in the fish stock and white wine, stirring constantly until the mixture thickens.

7- Add the mixed seafood to the skillet and cook for a few minutes until just cooked through.

8- Stir in the double cream and season with salt and pepper.

9- Spoon the mashed potatoes over the seafood mixture in the skillet, spreading it out evenly.

10- Bake in the preheated oven for 25-30 minutes, or until the top is golden and the filling is bubbling.

11- Serve hot, garnished with chopped parsley.

Enjoy your Jersey Fisherman's Pie!

Nutritional Values :

Here's a general breakdown of the nutritional values for the main ingredients in Jersey Fisherman's Pie, per 100g of each ingredient:

Got it! Here’s the updated nutritional information without bold font:

Jersey Beef Steaks (4, ~8 oz each, ~1.8 kg total):

  - Calories: 2,240 (approximately 560 calories per 8 oz steak)

  - Fat: 192 g (approximately 48 g per steak)

  - Carbohydrates: 0 g

  - Protein: 184 g (approximately 46 g per steak)

Benefits: Beef is a rich source of high-quality protein, essential for muscle repair and growth. It also provides important nutrients like iron, zinc, and B vitamins, which support overall health.

Olive Oil (2 tablespoons, ~30 ml):

  - Calories: 240

  - Fat: 27 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Olive oil contains monounsaturated fats, which are heart-healthy. It also has antioxidant properties and can help in reducing inflammation.

Garlic (2 cloves):

  - Calories: 10

  - Fat: 0 g

  - Carbohydrates: 2 g

  - Protein: 0.5 g

Benefits: Garlic has antimicrobial and anti-inflammatory properties. It can support cardiovascular health and add flavor to dishes.

Salt (1 teaspoon):

  - Calories: 0

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Enhances flavor, but should be used in moderation due to its sodium content, which can impact blood pressure and heart health.

Black Pepper (1/2 teaspoon):

  - Calories: 3

  - Fat: 0 g

  - Carbohydrates: 1 g

  - Protein: 0.1 g

Benefits: Adds flavor and may have antioxidant properties. It can also aid digestion and absorption of nutrients.

Smoked Paprika (1/2 teaspoon):

  - Calories: 3

  - Fat: 0 g

  - Carbohydrates: 1 g

  - Protein: 0.1 g

Benefits: Provides a smoky flavor with antioxidants. It can enhance the flavor profile of dishes and add a touch of color.

Fresh Herbs (for garnish, e.g., thyme or rosemary):

  - Calories: Negligible

  - Fat: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

Benefits: Adds fresh flavor and aroma. Herbs like thyme and rosemary can have antioxidant and anti-inflammatory properties.

Bulgur Wheat (1 cup):

  - Calories: Approximately 150

  - Fat: 0.5 grams

  - Carbohydrates: 33 grams

  - Protein: 6 grams

Benefits: A whole grain rich in fiber, protein, and essential nutrients like iron and magnesium. Supports digestion, provides sustained energy, and helps maintain healthy blood sugar levels.

Boiling Water (1 1/2 cups):

  - Calories: 0

  - Fat: 0 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Essential for cooking and hydrating the bulgur wheat. No nutritional value.

Fresh Parsley (1 large bunch, about 2 cups):

  - Calories: Approximately 50

  - Fat: 0.5 grams

  - Carbohydrates: 12 grams

  - Protein: 4 grams

Benefits: Rich in vitamins A, C, and K, as well as antioxidants. Supports immune health, provides anti-inflammatory benefits, and adds freshness to dishes.

Ripe Tomatoes (3 medium):

  - Calories: Approximately 60

  - Fat: 0.5 grams

  - Carbohydrates: 14 grams

  - Protein: 2 grams

Benefits: High in vitamins A and C, as well as antioxidants like lycopene. Supports heart health, skin health, and may reduce cancer risk.

Fresh Mint Leaves (1/2 cup):

  - Calories: Approximately 10

  - Fat: 0.2 grams

  - Carbohydrates: 2 grams

  - Protein: 0.5 grams

Benefits: Adds a refreshing flavor and contains antioxidants. Supports digestion and can help with nausea and respiratory issues.

Red Onion (1/2 cup, finely diced):

  - Calories: Approximately 30

  - Fat: 0 grams

  - Carbohydrates: 7 grams

  - Protein: 1 gram

Benefits: Contains antioxidants and compounds that support heart health and reduce inflammation. Adds flavor with minimal calories.

Extra Virgin Olive Oil (1/4 cup)

  - Calories: Approximately 360

  - Fat: 40 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Provides healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. Supports heart health and enhances flavor.

Freshly Squeezed Lemon Juice (1/4 cup):

  - Calories: Approximately 12

  - Fat: 0 grams

  - Carbohydrates: 4 grams

  - Protein: 0 grams

 Benefits: Rich in vitamin C and antioxidants. Supports immune function and adds a tangy flavor.

Salt (to taste):

  - Calories: 0

  - Fat: 0 grams

  - Carbohydrates: 0 grams

  - Protein: 0 grams

Benefits: Enhances flavor and helps maintain fluid balance in the body.

Freshly Ground Black Pepper (to taste):

  - Calories: Approximately 6 (for 1 teaspoon)

  - Fat: 0.1 grams

  - Carbohydrates: 1.5 grams

  - Protein: 0.2 grams

Benefits: Adds flavor and has antioxidant and anti-inflammatory properties.

Mixed Seafood (500g):

  - Calories: 500

  - Fat: 10 g

  - Carbohydrates: 0 g

  - Protein: 80 g

Benefits: Provides a high source of protein, essential omega-3 fatty acids, vitamins (like B12), and minerals (such as iodine and selenium), which are important for heart health, brain function, and overall well-being.

Potatoes (500g):

  - Calories: 385

  - Fat: 0.5 g

  - Carbohydrates: 90 g

  - Protein: 10 g

Benefits: Potatoes are a good source of carbohydrates for energy, fiber for digestion, and essential nutrients like potassium and vitamin C.

Butter (50g):

  - Calories: 360

  - Fat: 40 g

  - Carbohydrates: 0 g

  - Protein: 0.5 g

Benefits: Adds richness and flavor. Contains fat-soluble vitamins (A, D, E, and K) and provides essential fatty acids.

Onion (1, 150g):

  - Calories: 60

  - Fat: 0 g

  - Carbohydrates: 15 g

  - Protein: 1 g

Benefits: Adds flavor and has antioxidants, including quercetin, which may help reduce inflammation and support heart health.

Garlic (2 cloves):

  - Calories: 10

  - Fat: 0 g

  - Carbohydrates: 2 g

  - Protein: 0.5 g

Benefits: Provides antimicrobial and anti-inflammatory properties. Supports cardiovascular health and adds flavor.

Leek (1, 100g)

  - Calories: 30

  - Fat: 0 g

  - Carbohydrates: 7 g

  - Protein: 1 g

Benefits: Adds mild flavor and provides vitamins A, C, and K, along with fiber.

Carrot (1, 70g):

  - Calories: 30

  - Fat: 0 g

  - Carbohydrates: 7 g

  - Protein: 0.5 g

Benefits: Rich in beta-carotene, which converts to vitamin A, essential for vision and immune function.

Celery (1 stick, 40g):

  - Calories: 6

  - Fat: 0 g

  - Carbohydrates: 1 g

  - Protein: 0.5 g

Benefits: Provides fiber and is low in calories. Contains antioxidants and supports hydration due to its high water content.

Flour (2 tbsp, 15g):

  - Calories: 55

  - Fat: 0.1 g

  - Carbohydrates: 11 g

  - Protein: 1 g

Benefits: Used as a thickening agent for the sauce.

Fish Stock (200ml):

  - Calories: 20

  - Fat: 0 g

  - Carbohydrates: 2 g

  - Protein: 3 g

Benefits: Adds flavor and provides some protein and minerals, depending on its preparation.

White Wine (100ml):

  - Calories: 80

  - Fat: 0 g

  - Carbohydrates: 2 g

  - Protein: 0 g

Benefits: Adds flavor and complexity to the dish. Moderate use in cooking generally does not contribute significantly to alcohol content.

Double Cream (100ml):

  - Calories: 400

  - Fat: 40 g

  - Carbohydrates: 3 g

  - Protein: ~2 g

Benefits: Adds richness and smoothness. Provides fat-soluble vitamins but should be used in moderation due to its high fat content.

Salt and Pepper (to taste):

  - Calories: 0

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Enhance flavor. Salt should be used in moderation to manage sodium intake.

Fresh Parsley (for garnish):

  - Calories: Negligible

  - Fat: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

Benefits: Adds fresh flavor and a touch of color. Parsley is rich in vitamins A, C, and K.

These values can vary based on specific brands and preparation methods, so it's always a good idea to check the packaging or use a nutritional calculator for precise values.

kirolos

i'm just try to cook new things.

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