Super foods recipe: Mediterranean seafood pie

For no-fuss healthy eating, it's hard to beat this luscious mix of shrimp, squid and mussels. Here, oregano, tomatoes and leeks combine temptingly with the seafood under a cheesy potato crust.

Low in fat, especially saturated fat, seafood is a good source of high-quality protein. It is also full of vital minerals and trace elements, including iron, zinc and selenium, important for maintaining a healthy immune system.

Preparation: 10 minutes

Cooking: 25 minutes

Serves 4

• 1 kg (2 lbs) potatoes
• 1 large leek
• 15 g (1 tbsp) olive oil
• 1 clove garlic, crushed
• 1 can (420 g/14 1/2 oz) chopped tomatoes
• 1 g (1/4 tsp) dried oregano
• 350 g (3/4 lb) frozen cooked mixed seafood, including mussels, shrimp and squid
• 30 g (2 tbsp) grated Parmesan

1. Peel the potatoes and cut into 3.5 to five centimetre (1 1/2 to two inch) chunks. Transfer them to a large pot. Add boiling water, cover and return them to a boil. Simmer for 10 minutes, or until they are tender.
2. Meanwhile, preheat the broiler to high. Slice the leek. Heat the oil in a pot and cook the leek and garlic over high heat for two to three minutes, stirring regularly, until the leek has softened. Stir in the tomatoes, rinsing out the can with 15 millilitres (one tablespoon) of water. Add the oregano and return to a boil. Reduce the heat, cover and simmer for two minutes.
3. Add the frozen cooked seafood to the pot with the tomatoes and return to a boil. Stir, cover and simmer for another two minutes, or until the seafood is thoroughly heated through. Season to taste. Pour into a 1.5 litre (six cup) or 25 centimetre (10 inch) ovenproof dish.
4. Drain the potatoes and mash them. Spoon the potatoes evenly over the seafood, using a fork to spread them up to the edge of the dish. Sprinkle with Parmesan and broil for 12 to 13 minutes, or until the topping is golden.

• Add 50 grams (1/4 cup) sliced pitted black olives to the seafood mixture and the grated zest of one lemon to the potatoes.
• For a "meatier" dish, use 240 grams (1/2 pound) white fish, cut into chunks, and only half the seafood. Cook for two to three minutes at step 3 before adding the seafood.
• Mussels and boiled eggs are a good alternative to mixed seafood. Use 350 grams (3/4 pound) cooked mussels and four hard-boiled eggs. Shell the eggs then cut into quarters. Arrange in the dish before pouring in the mussel mixture.

• The green parts of leeks add colour, flavour and nutritional value. Thinly slice the leek and separate into rings so that any grit can be washed away when rinsed in a colander under cold running water.
• Baking potatoes are ideal for this recipe as they tend to break down quickly when boiled, making them easy to mash.

Nutritional information: 378 calories • 8 g fat • 2 g saturated fat • 50 g carbohydrates • 29 g protein • 6 g fibre.