SW recipe: Fish, leek and fennel pie

EVERYDAY EASY
Serves 4

Ready in about 1 hour 10 minutes, plus cooling
Syns per serving: 2½

Ingredients

700g medium potatoes, peeled

Low-calorie cooking spray

2 leeks, sliced

1 large fennel bulb, trimmed and thinly sliced

2 garlic cloves, crushed

100ml fish stock

200g plain extra-light soft cheese

½ small pack fresh dill, chopped

400g fish-pie mix, or a mix of skinless and boneless smoked haddock, salmon and white fish chunks

175g raw peeled king prawns

Boiled thin-stemmed broccoli and sugar snap peas, to serve

Method

1 Boil the potatoes for 15-20 minutes, or until just tender. Drain, leave until cool enough to handle, then slice into 0.5cm-thick rounds.

2 Spray a large, lidded, non-stick pan with low-calorie cooking spray and place over a medium heat. Add the leeks and fennel, and cook for a few minutes. Cover and cook for a further 5-6 minutes, stirring occasionally, until softened. Add the garlic, cook for 30 seconds, leaving the pan uncovered, then turn off the heat.

3 Stir in the stock and soft cheese. Leave to cool, then stir in the dill, fish-pie mix and prawns. Spoon into a medium baking dish and top with the potatoes, overlapping slightly.

If eating straight away: Preheat your oven to 180°C/fan 160°C/gas 4. Spray the potatoes with low-calorie cooking spray and bake for 25-30 minutes until bubbling and hot all the way through. Grill for 3-4 minutes until golden on top, then top with freshly ground black pepper. Divide between 4 plates and serve with the broccoli and sugar snap peas.

If freezing: At the end of step 3, cover with cling film, then freeze in the baking dish for up to 1 month. To serve, defrost overnight in the fridge, discard the cling film and follow the instructions above.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.


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