RECIPE: Fish Pie

Tasty chunks of fish covered in a creamy sauce, topped with fluffy mashed potatoes.  

A healthy fish pie recipe that is quick and easy to prepare. This traditional British favourite has been made lower in fat and calories and higher in vitamins and fibre by making a few healthy swaps!  

Fish is a great source of many nutrients, including protein and omega-3 fatty acids, as well as several vitamins and minerals. Eating 2 portions of fish a week, including 1 of oily fish, can help to keep our hearts healthy.  

Ingredients
  • 1kg Maris Piper potatoes, peeled and sliced  
  • 2 x pack fish pie mix (cod, salmon, smoked haddock, prawns etc, 340-400a pack depending on pack size) 
  • 350g frozen mix vegetables (peas, carrots, sweetcorn, long green beans) 
  • Small bunch spring onions, chopped 
  • Small bunch parsley, finely chopped  
  • 750ml skimmed milk or plant milk, plus a splash extra for the mash potato topping 
  • 1 tsp low fat margarine or olive oil  
  • 3 heaped tbsp. cornflour 
  • 1 tsp Dijon mustard 
  • Handful reduced fat grated cheddar cheese  
  • Nutmeg and cinnamon, a sprinkle 
  • Steamed broccoli and cauliflower to serve  
How to make Fish Pie
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Method:
  1. Preheat the oven to gas mark 6, 200°C, fan 180°C.  
  2. Place the peeled and sliced potatoes in a large pan of water, bring to the boil and cook until soft. Drain them well and mash with a little low-fat margarine or olive oil, and a splash of milk. Season with some pepper and nutmeg.   
  3. Place the fish mix and frozen veg into the base of an ovenproof baking dish. There is no need to thaw the fish if it is frozen; it will thaw as it bakes in the oven. If you are making the pie with fresh fish, just reduce the cooking time by 10 minutes. Add the chopped spring onions and parsley.  
  4. Meanwhile, make the sauce. Pour the milk into a saucepan and heat on the hob, or heat in a large jug in the microwave. In a separate cup, mix the cornflour with a little water to form a smooth paste. Add the cornflour paste to the warm milk and continue to simmer on the hob or in the microwave until the milk has thickened slightly. Take it off the heat and season well with salt and pepper. Stir in the mustard and half of the cheese 
  5. Pour the white sauce over the baking dish, using a spoon to gently stir and coat the ingredients in sauce.  
  6. Spoon the mash potato on top, covering this fish completely. Spread the mixture out with the back of a fork. Scatter the remaining cheese over the top and sprinkle some nutmeg.  Bake in the oven for 35-45 minutes or until the sauce is bubbling up at the sides and the top is golden 
  7. Serve with steamed vegetables.  
  8. Portion any leftovers and freeze to enjoy for another dinner.  

Variations to try:  

  • Add root vegetables to the mash potato topping. Try adding swede, sweet potato, parsnips or cauliflower. (Step 2)  
  • Add spinach leaves to the vegetables and fish before pouring over the sauce. (Step 3) 
Nutritional information

This recipe serves 6, and each serving contains:  

Energy: 418 kcal 
Carbohydrate: 54g 
Sugars: 11g 
Protein: 34g 
Fat: 9g 
Saturated Fat: 2g 
Salt: 1g 

 

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