Easy Fish Pie

This easy healthy fish pie makes for an excellent weekday family dinner for 4 and can be on the table in just one hour. It’s packed full of protein and each tasty serving comes in at less than 400 calories!

This easy healthy fish pie makes for an excellent weekday family dinner for 4 and can be on the table in just one hour. It's packed full of protein and each tasty serving comes in at less than 400 calories!

Fish isn’t always cheap but this easy fish pie is a great way of making fish go a bit further.

It’s also perfect if you’re trying to get your kids to like fish. The fish is hidden under the mash and there’s a portion of peas with each serving too!

They’ll never know what you’ve got lurking beneath that mash! 😉

This easy healthy fish pie makes for an excellent weekday family dinner for 4 and can be on the table in just one hour. It's packed full of protein and each tasty serving comes in at less than 400 calories!

For variety you could try substituting different types of fish, all of which are good sources of vitamins A and D, or maybe even try prawns too.

You could also change the mash topping to my other favourite mash toping, caper mash!

So, that’s why it’s easy fish pie. Because it’s easy to make and easy to swap the fish ingredients around to suite your taste and what’s available!

This easy healthy fish pie makes for an excellent weekday family dinner for 4 and can be on the table in just one hour. It's packed full of protein and each tasty serving comes in at less than 400 calories!
Print
Easy Fish Pie
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hrs
 

This easy healthy fish pie makes an excellent weekday family dinner for 4 and can be on the table in about one hour. 

Course: Dinner
Servings: 4
Calories: 376 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 700 g white potatoes suitable for mash e.g. Maris Pipers.
  • 300 ml skimmed milk.
  • 325 g fish pie mix*
  • 2 tbsp corn flour mixed with 2 tbsp. cold water.
  • 110 g frozen peas.
  • 2 tbsp 0% fat yogurt
  • Salt and freshly ground pepper for seasoning.
Instructions
  1. Preheat oven to 170C fan.
  2. Peel the potatoes, cut them into small chunks, and cover them with cold water in a saucepan. Bring the saucepan to the boil, and then simmer the potatoes until soft (15 – 20mins).
  3. Put the milk and fish in a saucepan / poacher. Heat the milk and simmer the fish, covered for 8 – 10 minutes. Then remove the fish with a slotted spoon and set aside. Keep the fish liquid.
  4. Add the corn flour to the fish liquid and stir constantly with a wooden spatula over a low heat to make a sauce. Season with salt and pepper.
  5. Once the sauce has thickened stir in the frozen peas and cook for 2 – 3 minutes.
  6. Cover the bottom of a shallow ovenproof baking dish with the poached fish and then pour over the fish sauce with the peas in.
  7. Drain the cooked potatoes, tip them back into their saucepan and mash together with the yogurt. Season to taste and spoon and smooth over the fish mixture in the dish.
  8. Bake for about 25 – 30 mins until lightly browned. Allow to rest for 5 – 10 minutes before serving.
Recipe Notes

*For the fish pie mix, sometimes you can get pre-made up packages of mixed filling in your local supermarket. If not or just ask your fishmonger for a 325g mix of skinless, boneless haddock, salmon and smoked haddock.


Nutrition Facts
Easy Fish Pie
Amount Per Serving
Calories 376 Calories from Fat 127
% Daily Value*
Total Fat 14.1g 22%
Saturated Fat 4.1g 21%
Cholesterol 53.3mg 18%
Sodium 142.5mg 6%
Total Carbohydrates 38.1g 13%
Dietary Fiber 5.7g 23%
Sugars 7.6g
Protein 24g 48%
Vitamin A 15%
Vitamin C 71%
Calcium 13%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.

This easy healthy fish pie makes an excellent weekday family dinner for 4 and can be on the table in about one hour. Not only is it packed full of protein and taste but each serving comes in at less than 400 calories and is low in fat, saturated fat, sugar and salt too!

This easy fish pie is great on its own but is also well complimented by serving it with extra green veggies such as broccoli or green beans. 🙂

This easy healthy fish pie makes for an excellent weekday family dinner for 4 and can be on the table in just one hour. It's packed full of protein and each tasty serving comes in at less than 400 calories!

If you like this why don’t you check out my other fish and seafood recipes? 😀

In order not to miss future updates and new recipes, make sure you’re subscribed to neilshealthymeals by adding your email* to the subscription list at the very top of this post or subscribe here. And you can follow me too via your favourite social media channels below.

*I do not use your email for anything else other than adding you to my blog subscription list which you can opt out of at any time.

This easy healthy fish pie makes an excellent weekday family dinner for 4 and can be on the table in about one hour. Not only is it packed full of protein and taste but each serving comes in at less than 400 calories and is low in fat, saturated fat, sugar and salt too!

Speak Your Mind

*

CommentLuv badge