A fabulous recipe for Old-Fashioned Fish Pie to chase away those winter blues, although you can of course make this fish pie all year
Lightened Up Healthy Recipe
A fabulous recipe for Old-Fashioned Fish Pie to chase away those winter blues, although you can of course make this fish pie all the year round.
It’s a classic recipe for fish pie, but lightened up, with fewer calories than usual – but with no compromise on the taste.
The golden mashed potato topping was finished with reduced fat mature Cheddar cheese, and adds a lovely richness to the dish.
I always add boiled eggs to my pie, a Delia Smith idea. You can omit these from the recipe, if you are not a fan of boiled eggs or eggs with fish.
Serve this lightened up Old-Fashioned Fish Pie with garden peas or tenderstem broccoli, although it’s a meal in itself.
If you aren’t worried about the calories, then by all means use full fat milk in the white sauce. Or, add a couple of spoons of single cream for a truly indulgent sauce.
My suggestion for a home-made fish pie mixture is as follows: equal portions of smoked haddock (undyed is better), haddock or hake, and salmon with prawns or even cold water shrimp.
If you decide to omit the eggs to the pie, add an extra 50g to 100g of fish and prawns. Or even some fresh (or defrosted fozen) garden peas.
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Recipe for Old-Fashioned Fish Pie
- PIE FILLING:
- 300ml skimmed milk
- 520g mixed fish, such as smoked haddock, cod, haddock, hake and salmon
- 180g prawns, or shrimp
- 2 x heaped tablespoons cornflour
- Salt and white pepper, to taste
- Large bunch of fresh parsley, finely diced
- Grated zest of 1 lemon
- 2 x large gherkins, or 4 cornichons, finely diced
- 1 heaped teaspoon pickled capers, drained
- 4 x boiled eggs, quartered (optional)
- 900g potatoes, peeled and diced
- 1 teaspoon butter
- A little skimmed milk
- Salt and white pepper, to taste
- 100g reduced fat mature Cheddar cheese, grated
- Filling: Place the mixed fish in a saucepan with the milk. Season with salt and pepper and bring to a gentle simmer, cook for 2 to 3 minutes and then place a lid on the saucepan, take it off the heat, add the prawns and allow to infuse for 30 minutes. After 30 minutes, remove the fish and prawns from the milk with a slotted spoon and place the fish into an oven proof pie or baking dish, mixing gently, as not to break the fish up. Set the poaching milk to one side.
- Add the boiled eggs if using, and again, mix them in gently. Then add the chopped gherkins and capers, mixing in gently.
- Sauce: Mix the cornflour with a little milk to make a runny paste. Add it to the infused milk gradually, whisking all the time until and you have a thick, smooth sauce. Check seasoning and adjust. Add the chopped parsley and lemon zest, and stir well.
- Mashed potato topping: Boil the potatoes for 20 to 30 minutes until very soft. Drain the potatoes and then add the butter and mash with a potato masher until smooth and fluffy, adding a little milk if the mash is too stiff. Season to taste and mix well. Pre-heat oven to 200C/400F/Gas 6.
- Pie: Add the sauce to the cooked fish mixture, then carefully spoon the mashed potatoes over the top of the pie filling, ensuring that the potatoes go right up to the edges of the pie dish. Sprinkle the grated cheese over the top of the mashed potatoes.
- Place the pie into the pre-heated oven and cook for 25 to 30 minutes or until the top is golden brown and the filling is bubbling. Serve hot with a wedge of lemon, garden peas or tenderstem broccoli.
This pie can be frozen in handy individual portions before baking. Allow to defrost on the fridge overnight and then cook as shown above.
Salmon, cod, hake or haddock can be used in place of smoked haddock for those who don't like smoked fish.
If you aren't worried about the calories, then by all means use full fat milk in the white sauce. Or even add a couple of spoons of single cream for a truly indulgent sauce.
Serves 4 with no vegetable accompaniments, or 6 with vegetable sides.
Nutrition InformationYield 6 Serving Size 1
Amount Per Serving Calories 671Total Fat 20gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 11gCholesterol 336mgSodium 1089mgCarbohydrates 49gFiber 4gSugar 13gProtein 72g