British · dinner
Sweet Pea Fish Pie with Spinach
Video by Jamie Oliver on YouTube · Open on YouTube
- Pescatarian
- Nut-free
Contains: Gluten, Fish, Milk. Check labels on stock, sauces and spice mixes.
A lighter fish pie with no cream: about 33 g of protein per serve, omega-3 from the salmon, and peas, spinach, carrot and onion worked into both the sauce and the mash for extra fibre and vegetables.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Cover the salmon and white fish with the milk in a pan and simmer gently for about 10 minutes until it flakes. Keep the milk. 0:42
- Boil the potato chunks for about 15 minutes until tender, add the frozen peas for the last minute, then drain. 1:05
- Meanwhile, soften the onion and carrot in a little olive oil for about 10 minutes. Stir in the flour and mustard, then gradually add the fish-poaching milk, stirring, until you have a smooth thick sauce. 1:34
- Stir the frozen spinach into the hot sauce until it melts, then add the grated cheddar, lemon juice, salt and pepper. Break the fish into chunks and fold it into the sauce in a baking dish. 3:06
- Mash the potatoes and peas with the butter, salt and pepper. Spoon it over the fish in dollops, spread to the edges and rough up the top. 5:12
- Bake until golden, crisp on top and bubbling at the edges (the video gives no oven setting; Jamie's written version bakes at 180°C for 30–40 minutes). 6:41
Tip. Serves about 6 (our estimate). Any mix of sustainable fish works, fresh or frozen. Assemble ahead and keep in the fridge for a day before baking, or freeze unbaked portions.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 47%
- Protein 27%
- Fat 26%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 56% of the 56 g of net carbs come from the potatoes. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High89%
107 µg a serve, mostly from frozen spinach (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High85%
2 µg a serve, mostly from salmon fillet (55%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High74%
41 µg a serve, mostly from salmon fillet (41%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High70%
1.1 g a serve, mostly from salmon fillet (83%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High68%
1.2 mg a serve, mostly from potatoes (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High46%
414 µg a serve, mostly from carrots (47%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C High43%
39 mg a serve, mostly from potatoes (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High40%
159 µg a serve, mostly from potatoes (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium High36%
1720 mg a serve, mostly from potatoes (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High33%
137 mg a serve, mostly from potatoes (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin D High29%
5.9 µg a serve, mostly from salmon fillet (75%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Zinc High25%
2.7 mg a serve, mostly from frozen peas (29%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High22%
4 mg a serve, mostly from potatoes (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium Source19%
248 mg a serve, mostly from milk (40%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E Source19%
2.9 mg a serve, mostly from salmon fillet (50%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Jamie Oliver; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.