This Irish-inspired seafood pie is unbelievably creamy without using a single drop of actual cream. A nontraditional roux thickens the sauce, giving it a velvety texture without adding extra fat, cholesterol or sodium. Another departure from a traditional Irish seafood pie is the addition of cauliflower to the mashed potato topping, creating a pleasingly complex flavor with added nutritional punch.
|1 large head of cauliflower|
|10 oz yukon gold potatoes (about 2 medium potatoes) ¼ cup buttermilk or 2% milk|
|1 tablespoon butter, margarine, or olive oil salt and pepper to taste|
|optional: ¼ cup sharp Irish cheddar, reserving 1 tablespoon for sprinkling on top.|
|2 cups 2% milk|
|1 bay leaf|
|1 lemon slice|
|½ lb cod or other firm white fish|
|½ lb salmon|
|½ lb medium shrimp, peeled and deveined|
|2 tablespoons olive oil|
|2 leeks, white end and light green parts only, thoroughly washed and chopped|
|3 tablespoons flour, whole wheat preferred|
|1 tablespoon flat leaf parsley, chopped|
- Remove leaves and core of cauliflower, and break into small florets.
- Steam cauliflower florets until fork-tender but not mushy.
- Drain thoroughly, pat dry and allow to cool slightly.
- Purée cauliflower in a food processor until completely smooth.
- Place potato cubes into a pot. Fill pot with enough cold water to just cover the potatoes. Bring water to a boil and then simmer potatoes until fork-tender.
- Drain potatoes thoroughly and return pot to the stovetop. Stir potatoes until all residual water is gone and remove from heat.
- Add milk, butter, and cheese (if using) to the potatoes, and mash thoroughly.
- Stir cauliflower purée into mashed potatoes and mix well. Season with salt and pepper to taste.
- Preheat oven to 400° and prepare a 9×13 pan with cooking spray.
- In a pot or high sided saute pan bring milk, lemon slice, bay leaf, cod, and salmon to a simmer; cook for 12 minutes. Add shrimp and continue to cook for an additional 3 minutes.
- Remove bay leaf and lemon slice. Using a slotted spoon, remove fish and shrimp and set aside. Reserve your milk mixture.
- Gently flake fish into bite sized pieces and add to the prepared 9×13 pan. Cut any larger shrimp into smaller pieces and add to the pan.
- In a large saute pan, heat olive oil over medium heat. Add chopped leeks and cook for 8-10 minutes until completely soft. Turn heat down if cooking too quickly; do not allow them to brown. Sprinkle leeks with flour and cook for an additional 2-3 minutes.
- Slowly add milk ½ cup at a time to the leek mixture. Whisk thoroughly between each addition to thoroughly incorporate. Bring sauce to a boil and then reduce heat and gently simmer for 5 minutes, whisking every so often. Season sauce to taste with salt and pepper.
- Pour sauce over fish and shrimp in prepared pan, gently mixing if necessary to ensure everything is covered.
- Spread mashed topping over top taking care to cover evenly. If using, sprinkle reserved tablespoon of sharp cheddar over top.
- Bake in preheated oven for 30-40 minutes. Broil, an additional 2-3 minutes for a more golden crust. Serve hot with a side salad.
|Calories||265||Total Fat||10 g|
|Saturated Fat||3 g||Monounsaturated Fat||4 g|
|Polyunsaturated Fat||2 g||Trans Fat||0 g|
|Cholesterol||66 mg||Sodium||169 mg|
|Potassium||686 mg||Total Carbohydrate||21 g|
|Dietary Fiber||4 g||Sugars||7 g|