Fish Pie
This fish pie is a high-protein, low-fat version of the classic dish, making it an excellent option for a balanced, health-conscious meal. Packed with lean fish and fresh vegetables, it provides essential nutrients while keeping fat content low. The creamy sauce is made with milk and light ingredients to reduce calories while maintaining a rich and satisfying flavor. Perfect for meal prep, this dish can be frozen or stored for later, ensuring convenience without compromising nutrition.
Author:
Prep time (mins) | Cooking time (mins) | Servings |
|---|---|---|
15 | 20 | 4 |
Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
350 | 28 | 42 | 8 |
Ingredients
For the mashed potatoes
1kg potatoes, cut into 5cm chunks
4 tbsp warm milk
pinch salt and white pepper
25g Parmesan
For the filling
Method
Cooking Method (Serves 4)
Prepare the Ingredients: Preheat your oven to 200°C (180°C fan-assisted) or gas mark 6.
Peel and boil the potatoes in salted water until soft (about 15 minutes). Drain and mash with the milk and season to taste. Set aside.
Cook the Fish: Place the fish in a deep saucepan. Add the milk and poach gently over low heat for 5–7 minutes until the fish is just cooked. Remove the fish and reserve the milk.
Make the Sauce: In the same pan, melt the butter. Stir in the flour and cook for 1–2 minutes to make a roux. Gradually add the reserved milk, siring continuously, until a smooth sauce forms.
Assemble the Pie: Flake the fish into bite-sized pieces and place them in a baking dish. Pour the sauce over the fish and mix gentlywlong with the parlsey (save a little for sprinkling the top with), peas, parmesan, and lemon zest. Spread the mashed potato evenly over the top, using a fork to create texture. Finally, sprinkle with the remaining parmesan and parsley.
Bake: Place the dish in the preheated oven and bake for 20–25 minutes or until the top is golden brown and the filling is bubbling.
Freezing and storage
Freezing and Storage Instructions
Freezing: Allow the fish pie to cool completely before transferring it to an airtight, freezer-safe container. Freeze for up to 3 months. Defrost in the fridge overnight before reheating.
Storage: Leftovers can be stored in the fridge in a sealed container for up to 3 days. Reheat thoroughly in the oven at 180°C (160°C fan-assisted) for 20–25 minutes or until piping hot throughout.