From Secrets of Fat-Free Kosher Cooking by Deborah Bernstein, M.D.  "This tasty dish, which takes only minutes to prepare, is popular in Barbados, where flying fish is the national fish.  Any thin, white fish works well in this recipe."

Flying Fish Pie

Yield: 8 servings
  • 1-1/2 pounds flounder or other thin white fish fillets, rinsed and patted dry
  • 1 cup dry white wine
  • 1 tablespoon Worcestershire sauce
  • 40-ounce can yams, drained
  • 1 large onion, thinly sliced
  • 1 large tomato, thinly sliced
  • 3 hard-boiled medium egg whites, thinly sliced



    1. Preheat the oven to 350F.  Lightly coat a medium baking dish with olive oil cooking spray.  Combine the wine and Worcestershire sauce in a small bowl and set aside.

    2.  Mash the yams in a large bowl, then evenly spread half on the bottom of the baking dish.  Place the fish fillets on top, then add a layer of onion, tomato, and egg slices.  Cover with the remaining yams and top with the wine mixture.

    3.  Bake uncovered for 30 minutes, or until the yams are slightly brown at the edges.

    4.  Spoon portions onto individual plates and enjoy piping hot.

    Calories: 236
    Carbohydrates: 36.1 g
    Cholesterol: 0 mg
    Fat: 5.4 g
    Fiber: 5.4 g
    Protein: 16.2 g
    Sodium: 171 mg