Healthier fish and tomato pie

Let me help you whip up a scrumptious and healthy fish and tomato pie. This savory, hearty, and nutritious recipe is guaranteed to put a smile on your face and keep your health in check. So, let’s dive right in!

Ingredients

For our Healthier fish and tomato pie, you will need the following:

• 1.5 pounds (or 680 grams) of skinless, boneless white fish fillets
• 4 medium tomatoes (approximately 500 grams), finely chopped
• 1 large onion (approximately 150 grams), finely chopped
• 1 cup (or 237 milliliters) of fat-free milk
• 2 large eggs
• 1 cup (or 120 grams) of whole wheat flour
• 1 teaspoon (or 5 grams) of baking powder
• 1 tablespoon (or 15 grams) of olive oil
• Salt and pepper to taste

Preparation and cooking time: Approximately 1 hour and 15 minutes.

Serves: 4

Nutritional Facts

Per serving, this healthier fish and tomato pie offers:

• Calories: 350
• Protein: 35 grams
• Fat: 10 grams
• Carbohydrates: 30 grams
• Fiber: 4 grams
• Sugar: 5 grams

Steps to Prepare

Let’s get cooking with our healthier fish and tomato pie!

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat the olive oil over medium heat. Add the chopped onions and cook until they are soft and translucent.
3. Add the chopped tomatoes and cook for another 5 minutes, stirring occasionally.
4. Place the fish fillets in a baking dish and season with salt and pepper. Spread the tomato and onion mixture evenly over the fish.
5. In a bowl, mix together the whole wheat flour and baking powder. Add in the eggs and milk, stirring well until the mixture is smooth.
6. Pour this batter over the fish and tomato mixture in the baking dish.
7. Bake in the preheated oven for approximately 45 minutes, or until the top is golden brown.

Tips

1. For added flavor, consider adding in some fresh herbs like dill or basil to the tomato and onion mixture.
2. Make sure the fish is fully cooked before pouring the batter over it.
3. Check the pie regularly while it’s in the oven to avoid over-browning.

Serving Suggestions

Serve your healthier fish and tomato pie hot out of the oven. It pairs well with a fresh garden salad or steamed vegetables for a complete meal. You could also serve it with a squeeze of fresh lemon juice for added zest.

This dish is a testament to the fact that healthy eating does not have to be boring. The healthier fish and tomato pie is not just a delightful treat to your taste buds, but also a friendly choice for your health. Try this recipe out and enjoy a meal that is both tasty and nutritious. It’s time to bid farewell to guilt and say hello to healthy indulgence with our healthier fish and tomato pie recipe.

Remember, at AH7, we are all about empowering you to take charge of your health through conscious eating. This healthier fish and tomato pie is just one way to do that. So, put on your apron and let’s get cooking!