Healthy fish pie

Healthy fish pie recipe

14 ratings

A hearty potato-topped pie brimming with fresh fish and seafood. Not only is this dish comforting and delicious, it’s healthy for you too! See method

  • Serves 4
  • 25 mins to prepare and 45 mins to cook
  • 364 calories / serving
  • Healthy

Ingredients

  • 450ml (3/4 pint) semi-skimmed milk
  • 2 bay leaves
  • 3 spring onions, finely chopped
  • 3 tbsp cornflour
  • 1 heaped tsp Dijon mustard
  • 2 tbsp chopped dill
  • 160g (5 1/2oz) cod, cut into chunks
  • 160g (5 1/2oz) smoked haddock, cut into chunks
  • 160g (5 1/2oz) salmon, cut into chunks
  • 150g (5oz) raw king prawns
  • 100g frozen peas
  • 2 Desiree potatoes, each about 100g (3 1/2oz) peeled
  • 2 tbsp light olive oil
  • 25g (1oz) vintage Cheddar, coarsely grated
  • steamed broccoli, to serve

Each serving contains

  • Energy

    1535kj
    364kcal
    18%
  • Fat

    14g 19%
  • Saturates

    4g 21%
  • Sugars

    7g 7%
  • Salt

    1.3g 22%

of the reference intake
Carbohydrate 26.1g Protein 36g Fibre 2.3g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Pour the milk into a large saucepan, add the bay leaves and spring onion and bring to a simmer. Mix the cornflour and 3 tablespoons cold water to form a paste, then stir into the milk and simmer for 3-4 minutes or until thickened slightly. Season well, add the mustard and dill and cook for another 2 minutes. Remove the bay leaves and discard. Stir in the fish mix, prawns and peas and pour into a 1.5-litre (2 1/2 pint) ovenproof dish.
  2. Place the whole peeled potatoes into a large pan of boiling salted water and blanch for 1 minute. Remove from the pan, cool slightly, grate into a large clean tea towel and squeeze gently to remove excess liquid. Tip the potato into a bowl, add the olive oil and Cheddar cheese and season well. Then scatter over the fish.
  3. Place in the preheated oven and bake for 30 minutes or until bubbling hot and golden on top. Serve with steamed green vegetables.

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