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Mackerel Fish Pie

Preparation: 20 mins

Cooking: 20 mins

Serves 4, costs under £5.00

Ingredients

  • 1 Tablespoons Vegetable Oil (10g)
  • 1 Onion (240g) (Large Sized)
  • 1 Tins Chopped Tomatoes (400g)
  • 3 Tins Mackerel (300g) (In Brine (Drained))
  • 6 Potatoes (880g) (Large Sized)
  • 7 Tablespoons Semi Skimmed Milk (100ml)
  • 4 Tablespoons Cheddar Cheese (100g) (Reduced Fat)
  • 1 Pinch Ground Black Pepper (1g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 180oC / 160oC fan oven / 350oF / gas mark 4.
  2. Peel the potatoes and cut into cubes, then boil them until they're soft.
  3. Peel and chop the onion. Heat oil in pan, fry the onions until golden. Add the chopped tomatoes, drained mackerel and pepper.
  4. Stir mixture and heat through.
  5. Mash the potatoes with milk until smooth. Grate the cheese.
  6. Place the fish mixture into an oven proof dish and then spoon the potato on top. Sprinkle the grated cheese on top.
  7. Place in oven for about 20 minutes until top is golden brown. Serve with favourite vegetables.

Nutritional Information


Per 100g
Per 450g serving (% ref. intake)

Energy Kcals
98.00
441.00 (22.00%)
Energy Kj
412.00
1854.00 (22.00%)
Protein
6.20g
26.00g
Total Fat
4.40g
19.80g (28.00%)
Saturated Fat
1.30g
5.90g (30.00%)
Carbohydrates
9.10g
41.00g
Total Sugars
2.10g
9.50g (11.00%)
NSP Fibre
0.90g
4.10g
Sodium
97.00g
437.00g
Salt
0.20g
0.90g (15.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.