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.
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