Former My Kitchen Rules favourite Arrnott Olssen has shared a healthy twist on a comfort food classic for Men's Health Week: a Fijian-inspired fish pie topped with mashed sweet potato instead of pastry. Packed with barramundi, vegetables and a fragrant coconut curry sauce, the dish reflects the healthier lifestyle changes that helped Olssen lose more than 50kg.
Ingredients for a Healthier Fish Pie
The recipe serves four and includes 2-3 medium Humpty Doo barramundi fillets, 2 cups mixed vegetables (or leftover veggies), 1 tablespoon curry powder, sea salt, vegetable oil, a small knob of ginger (crushed), 4 cloves of garlic (crushed), 1 small brown onion (diced), 1 stalk curry leaf (optional), 1 teaspoon black mustard or cumin seeds, 1 small red chilli (hot or mild), 1 can of coconut cream, 2 tablespoons cornflour (for a slurry), and medium to large sweet potatoes.
Step-by-Step Method
Begin by dicing the sweet potatoes into cubes and simmering them in a pot of salted water until just cooked through (still a little firm). Drain and let cool. Dice the fish and set aside in a bowl, then add the mixed vegetables and mix. Preheat the oven to 180 degrees Celsius fan force.
To make the coconut cream curry sauce, heat 2 tablespoons of oil in a frying pan over medium heat. Add the dry spice seeds, curry leaves, garlic, ginger, onion and chilli, cooking until the onion is translucent. For a smoother mixture, blend the onion, garlic, ginger and chilli into a paste. Add the curry powder and cook until the mixture begins to dry. Add a splash of water, then the coconut cream and a good pinch of sea salt. Cook for about 5 minutes until the flavours combine, then set aside to cool slightly.
Assembling and Baking the Pie
While the sauce cools, place the fish and vegetables in a baking dish. Once the sauce is cool, pour it over the fish and vegetables, add the cornflour slurry and mix well. Using a fork or potato masher, season the sweet potato with a pinch of sea salt and gently press into chunks. For a more decadent topping, mash with butter, cream and cheese while still warm. Spread the sweet potato evenly over the fish filling. Dot with small pieces of butter to help with browning and extra flavour. Bake for 45 minutes, keeping an eye on the topping; slightly burnt edges are okay but not too much.
Serving Suggestions
Serve the pie with a salad or fresh chutney, and garnish with coriander leaves and lemon wedges if desired. The dish is a healthy, flavourful option for Men's Health Week, promoting better eating habits.
