Babble Health

Selenium and Omega 3 rich Fish Pie topped with Sweet Potato

Sue Bedford (MSc Nutritional Therapy)

Fish is a great source of selenium and there is plenty of it in this pie! Selenium is a trace mineral with antioxidant properties and is part of a range of enzymes (Selenoproteins) that helps in the prevention of cellular damage caused by free radicals. The most well-known is glutathione peroxidase which helps to protect cell membranes and improves their overall function. It is important to fertility because it prevents oxidation and DNA damage in the egg. It is important in oogenesis and spermatogenesis (egg and sperm production). In studies men with low sperm counts have been found to have low levels of selenium. Increasing selenium levels may lead to improved sperm motility. A low selenium status has been tied to low birth weight babies and preeclampsia, which is high blood pressure during pregnancy. It is important for healthy functioning of the thyroid gland.

Salmon is a great source of omega 3. We cannot make omega 3 fatty acids in the body (EPA & DHA), instead we need to obtain them through our diet. They are so important in our bodies for a variety of reasons including brain health (to help in the prevention of memory loss and Alzheimer’s disease), cell membranes, skin, hair, preventing fatigue, fertility, during the menopause to name a few! The problem is that due to the western diet many people are very deficient. The ratio of omega 3:6 should be roughly 1:1 but due to fast food, ready meals, lack of wholefoods, and fresh fruit and vegetables- the dominance of omega 6 to 3 is between 10:1 to 25:1. This imbalance is leading to inflammation and associated diseases.

Fish Pie


600g fresh fish pie mix

8oz of king prawns

3 large or 6 small sweet potatoes

½ pint of milk (of your choice)

Handful of fresh parsley and chives chopped

2 oz butter (your choice)

2 leeks

2 handfuls of finely chopped spinach

1 courgette, chopped

25 g plain flour

Seasoning – to taste

200g grated cheese (optional)

To make:

  • Place 600g of mixed fish pie mix (salmon, cod, smoked haddock cubed) into a baking tray with the king prawns.
  • Splash some milk of your choice over the top (not too much but enough so the fish can cook without being dry) and add some fresh chopped parsley and chives along with a little seasoning and place into a preheated oven at 180 degrees C for 15 minutes.
  • Meanwhile on the hob boil the chopped up sweet potato until soft.
  • In another pan place a spoonful of butter along with the leeks, finely chopped spinach and courgettes.
  • Make a quick white sauce by placing a spoonful of butter in a pan with 25g plain flour and a splash of milk. Mix over a low heat and then add the remainder of the milk, stirring all of the time until thickened.
  • Remove the fish from the oven, place the vegetables and herbs on top of the fish in the baking dish and mix in with the white sauce. Next, drain and mash the potatoes and spoon on top of the fish pie mix and spread with a fork. Sprinkle some cheese over (optional) the top and place back into the oven for 40 minutes.
  • Serve with some Green vegetables of your choice and enjoy!



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