Fish pie

1 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 51 vote, average: 5.00 out of 5 1 ratings
Fish pie recipe with green vegtables

A lower-calorie version of a classic family meal

50 minutes

Serves 4

Sarah Toule

Recipe by: Sarah Toule | Former Head of Health Information

This recipe is packed with wholesome ingredients and shows how easy it is to include fish in your diet. It’s great for a family meal, or you can store portions in the freezer for quick weekday dinners.

Sarah Toule

Recipe by: Sarah Toule | Former Head of Health Information

This recipe is packed with wholesome ingredients and shows how easy it is to include fish in your diet. It’s great for a family meal, or you can store portions in the freezer for quick weekday dinners.

Ingredients

For the sauce:

  • 2 tablespoons cornflour or sauce flour
  • 300ml skimmed milk
  • 2 tablespoons fresh parsley, chopped

For the rest of the fish pie:

  • 450g sustainably caught cod, haddock or other firm white fish, skinned and deboned
  • 100g fresh salmon fillet, skinned and deboned
  • 1 reduced-salt vegetable stock cube
  • 500g potatoes, peeled
  • 2 carrots, peeled and finely chopped
  • 100g frozen peas
  • 200g baby spinach leaves, washed
  • 3 medium tomatoes, chopped
  • 100g sweetcorn
  • 2 hard-boiled eggs, roughly chopped
  • 30g half-fat mature cheddar cheese, grated
  • Freshly ground black pepper

CALORIES: 469

FAT: 10g

5 A DAY: 2

SALT: 1.1g

SUGAR: 10.3g

Method

  1. Preheat the oven to 190ºC/Fan 170ºC.
  2. Place the fish in a frying pan and add enough water to cover. Add the stock cube. Bring to the boil, reduce the heat and simmer very gently for 4 minutes until the fish is cooked. Drain – reserving 150ml of the liquid – and flake the fish into a bowl.
  3. Boil the potatoes until soft. Then crush lightly so that there are some chunky pieces remaining.
  4. Lightly boil the carrots and peas. Drain and set aside.
  5. Take a large ovenproof dish and arrange the spinach leaves at the bottom. Scatter over the chopped tomato and sweetcorn, then add the flaked fish, chopped hard-boiled eggs, cooked carrot and peas.
  6. Gradually add the cornflour to 2 tablespoons of milk, then place the remainder of the milk in a saucepan with the reserved liquid used to cook the fish. Heat until almost boiling, then add the dissolved cornflour. Cook, stirring, until the sauce has thickened, then add the parsley and season with black pepper. Pour the sauce over the fish and vegetables and top with the crushed potatoes and grated cheese.
  7. Bake in the oven for 25 minutes until the pie is heated through and the topping is golden.
  8. Serve with steamed green beans and broccoli.

Good to know

This recipe is a good source of omega-3 fatty acids, vitamin A, iron and zinc. Spare portions can be frozen and kept for up to one month.

While the pie is baking, why not sign up to Give as you Live and raise vital funds to fight cancer?


Diet, weight and cancer

LEARN ABOUT OUR CANCER PREVENTION RESEARCH