Fish Pie with Purple Sweet Potato (High protein, high fibers)

Swapping the humble potatoes with the beautifully colored purple sweet potato, which is rich in antioxidants and can potentially being anti-cancer(Lim et al., 2013)!

Fish Pie with Purple Sweet Potato

I am big fan of seafood. They are generally rich in protein, minerals, antioxidants and more importantly, the essential Omega-3 fatty acids! It has been well-known that British people love their "Fish and Chips" and “Fish Fingers“, and I also appreciate the taste of deep-fried and golden-brown fish fillets. However, it is the delicate and natural taste (I mean not having crumbs with the meat) of fresh seafood that makes me mouth-watering. I value the traditional methods of cooking fish in China which is mainly involved in steaming and drizzling with soya or oyster sauce. Preserving the ingredient's freshness as well as its original texture can sometimes lead to the sensation of Unami.

Therefore, in this recipe, I chose to cook the fish with lots of colourful veggies and delightful spices, baking with sweet and creamy purple sweet potato mash. Yes, I am swapping the humble potatoes with the beautifully colored purple sweet potato, which is rich in antioxidants and can potentially being anti-cancer (Lim et al., 2013). It s the anthocyanin ( a type of flavonoid and antioxidant) that gives them the vibrant purple color. Compared with little or no anthocyanin content in orange- or white-fleshed sweet potato, the abundance of anthocyanin found in purple-fleshed sweet potato has given its unique health benefits. Many epidemiological and experimental studies have suggested anthocyanin to be anti-cancer, anti-inflammatory (Hassimotto et al., 2013) as well as indicating an inverse association between anthocyanin intake and metabolic disorders (Jurgoński et al. 2013). Well, if you are not interested in the science behind, let me put it straight, purple sweet potato tastes really great!

Colorful veggies and fish cooked on a medium heat

In order to make this recipe quick and easy, I chose to use canned and prepared vegetables as well as a few other simple ingredients to make you reach your 5 A Day effortlessly ! Adding a variety of spices and herbs also make the dish very fragrant and flavorful. A pan, a baking dish, and a love for seafood, why not try this recipe and make a hearty and filling dinner (or lunch) to nourish yourself !

Recipe: Fish Pie with Purple Sweet Potato ( serves 2 )

Ingredients:

• 200 g Fish Pie Mix (preferably using sustainably sourced)

• 25 g Organic Unsalted Butter

• 50 g Goats' Cheese (I like using soft goat cheese but you can definitely use the hard one or other types of cheese)

• 200 g Chestnut Mushrooms

• 1 canned sweetcorn (drained weight 140 g)

• Half pack of Soffritto Mix ( I used this one but you can swap with other prepared veggies you prefer )

• 300 g, Purple Sweet Potato (Chopped into cubes)

• 250 g of Chopped Tomatoes with Tomatoes Juice (I used this one)

• 1 tsp of turmeric

• 1 tsp of cinnamon

• 1 tsp of chili powder

• 1 tsp of powdered ginger

• 1 tsp of dried mixed herbs

• 1 tsp of cumin (optional, cumin spices up the flavor!)

• salt and black peppers ( if you are using the hard cheese, then it may be better to not put additional salt in it)

Methods:

• Steam the purple sweet potato or simply put them into microwave on high power for 6 minutes. (Preferably using steaming as it helps the process of mashing)

• Mash the sweet potato using forks or using blender for smooth texture

• Add the goat cheese into the mash and combine together (Using soft goat cheese makes the taste very creamy).

• Heat 25 g of butter in a non-stick pan on a medium heat and add the soffritto mix and mushrooms to cook for 2 minutes. Then, adding the fish pie mix and turning up the heat. Cooking the fish for another 5 minutes.

• Adding chopped tomatoes and the juice in the can to the pan and keeping the heat to medium. Adding the spices and herbs, stirring gently and making sure the tomato juice is slightly bubbling ( Can you smell the aroma already ?)

• Finally, adding the corn drained from can to the pan. Leaving the lid on and simmering everything for another 15 minutes until the tomato juice is mostly thickened.

• Preheat oven to 200°C/180°C fan. Line a large baking dish (or casserole dish) and put the cooked fish and vegetables into the dish. Spread the purple mash on top. Put the dish into oven and cook for around 30 minutes.

• Serve it with sautéed spinach or sauerkraut (probiotic-rich, gut-friendly) and remember to enjoy every bite of your food.