Print
clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

Healthy Fish Pie Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4 from 63 reviews

A comforting and nutritious healthy fish pie featuring tender chunks of white fish with peas and carrots in a light creamy sauce, all topped with fluffy mashed potatoes and a sprinkle of Parmesan. This healthier twist on a classic British dish uses olive oil and a moderate amount of seasoning for a flavorful yet light meal perfect for any occasion.

  • Total Time: 40 minutes
  • Yield: 4 servings

Ingredients

Fish and Vegetables

  • 1 pound white fish (cod, haddock, or pollock), cut into chunks
  • 1 cup frozen peas
  • 1 carrot, diced
  • 1 small onion, finely chopped
  • 2 tablespoons chopped parsley
  • Salt and black pepper to taste

Sauce

  • 1 cup milk
  • 1 tablespoon olive oil
  • 1 tablespoon flour

Topping

  • 3 cups mashed potatoes
  • 1 tablespoon grated Parmesan cheese

Instructions

  1. Preheat Oven: Set your oven to 375°F (190°C) to prepare for baking the pie, ensuring it reaches the right temperature by the time the mixture is ready.
  2. Sauté Vegetables: Heat olive oil in a pan over medium heat, then add the finely chopped onion and diced carrot. Cook until they are softened and fragrant, about 5-7 minutes.
  3. Make Sauce Base: Stir in the flour with the cooked vegetables and cook for 1 minute to eliminate any raw flour taste and create a roux.
  4. Add Milk Gradually: Slowly pour in the milk while continuously stirring to form a smooth, creamy sauce without lumps.
  5. Combine Fish and Peas: Add the chunks of white fish, frozen peas, chopped parsley, salt, and black pepper to the sauce. Stir gently to combine all ingredients evenly.
  6. Simmer: Allow the mixture to simmer gently for about 5 minutes, ensuring the fish begins to cook through and the sauce thickens.
  7. Transfer to Baking Dish: Carefully pour the fish and vegetable mixture into an oven-safe baking dish, spreading it out evenly.
  8. Add Potato Topping: Spread the prepared mashed potatoes evenly over the top of the fish mixture, then sprinkle grated Parmesan cheese across the surface.
  9. Bake: Place the dish in the preheated oven and bake for 20–25 minutes until the topping is golden brown and the pie is bubbling around the edges.

Notes

  • For a healthier alternative, substitute the mashed potatoes with sweet potato mash to add extra nutrients and a subtle sweetness.
  • Feel free to diversify the seafood by including shrimp or salmon pieces for additional flavor and texture.
  • Author: Jessica
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Main Dish
  • Method: Baking
  • Cuisine: British
  • Diet: Gluten Free

Find it online: https://dishestocook.com/healthy-fish-pie-recipe/