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–+ servings
Fish Pie

Fish Pie

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A comforting and hearty fish pie topped with creamy mashed potatoes.
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Details
Prep Time 30 minutes
Cook Time 35 minutes
Total Time 1 hour 5 minutes
Course Main Dish
Servings 4 adults
Calories 573
Cuisine International
Taste Creamy, Savory
Occasion Comfort food, Family dinner
Difficulty Level Intermediate
Cooking Method Baked
Cost $$
Diet Diabetic, Halal, Hindu, Kosher, Low Calorie, Low Fat, Low Lactose, Low Salt, Mediterranean, Pescetarian
Intolerance Dairy, Gluten, Grain, Seafood, Wheat
Health Tag Fish, High-protein, Vegetables

Equipment

  • Casserole dish
  • Saucepan
  • Measuring cup
  • Vegetable peeler
  • Chopping board
  • Chopping knife
  • Potato masher
  • Wooden spoon
  • Oven

Ingredients
 
 

  • 675 g filleted fish Cod, herring, trout, mackerel, or salmon
  • 1 onion finely chopped
  • lemon juice few drops
  • 150 ml water
  • 275 ml milk low-fat
  • 25 g spread low-fat
  • 10 g flour plain
  • pinch of salt if desired
  • pepper
  • 8 potatoes cooked and mashed
  • 40 g peas frozen
  • 2 carrots chopped

Instructions
 

  • Skin the fish and cut into 4 pieces. Wash in cold water.
  • Place in a saucepan with the onion and lemon juice. Add the water and milk. Cover and cook gently for 10 minutes.
  • Drain the fish, saving the cooking stock.
  • Preheat an oven to 200°C / 400°F / Gas Mark 6.
  • Melt the low-fat spread in a saucepan. Add the flour and cook for 2 minutes until it forms a soft ball. Remove from heat and add fish stock gradually, stirring continuously. Bring to the boil, reduce heat and cook for another 2 minutes, still stirring.
  • Grease a casserole dish and add a little sauce. Place fish in the dish and cover with the salt and pepper, remaining sauce, peas and carrots.
  • Spoon the mashed potatoes over the filling.
  • Place the casserole dish in the preheated oven and cook for 20 minutes or until piping hot and browned on top.

Notes

This tasty dish is a great opportunity to try out new fish varieties.
Click here to add your own private notes.

Nutrition per Serving

Calories: 573kcalCarbohydrates: 85gProtein: 46gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.04gCholesterol: 88mgSodium: 201mgPotassium: 2577mgFiber: 11gSugar: 10gVitamin A: 5638IUVitamin C: 92mgCalcium: 175mgIron: 5mg

Source

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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