Healthy Fish Pie

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healthy fish pie

Healthy Fish Pie Recipe

When it’s Friday, fish day, and you want some comfort food why not think about making this healthy fish pie?

The main ingredients we normally already have in the freezer and the fridge, and it is so easy to make.

This seafood pie recipe is so good we often make it when we have friends round for dinner as it is always a success.

fish pie recipe
Healthy Fish Pie

Using up the catch

Last year I went fishing a few times with Fishing Adventures Ireland in a boat between Loop Head in County Clare and Kerry Head in county Kerry.

The fishing, as always in Ireland, was fantastic and we caught plenty of Pollock and Mackerel which went into the freezer at home.

pollock fish

The mackerel I have been using more for bait as I believe it really needs to be eaten fresh. But the pollock went nicely into this recipe as part of the white fish for this recipe. 

best fish pie

Frozen fish is fine to use for this recipe and I like to use a nice mix of white meat, salmon and prawns or shrimps, depending on what I have at home or can find in the local supermarket.

Make it upfront

If you are having people for dinner this meal is great as you can prepare it upfront and just put it in the oven before you want to eat.

fish pie healthy
Healthy Fish Pie

This means you can spend your time entertaining your guests and do not have to be worried about any faffing around in the kitchen.

I love this fish pie, and though it is not the quickest of my meals, it is well worth the effort and tastes delicious!

white fish recipes

How to make fish pie

Healthy Fish Pie

Healthy Fish Pie

I guarantee that this delicious seafood pie will be a repeat dish on your dinner table. Easy to make and soooo delicious!

Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes

Ingredients

  • Approx. 800g fish – a mixture of white (haddock, whiting, Cod, hake, or Pollack) and red (Salmon) (assume cooking from frozen)
  • 180g prawns
  • 600ml milk
  • 170g butter
  • 50 g flour
  • 3 eggs
  • 2 tbsp capers
  • Handful of chopped fresh parsley
  • 2 tbsp lemon juice
  • Salt and pepper
  • 1kg potatoes
  • Grated nutmeg
  • 30 g mature cheddar cheese grated

Instructions

Preparation and defrosting fish

  1. Pre-heat the oven to 200C.
  2. Start by peeling the potatoes and boiling them in a saucepan in salted water for about 15-20 minutes. Add the eggs in their shells to the same pan about halfway through to hard boil them. After draining them, make some mashed potatoes to cover the pie with.
  3. De-frost and drain the prawns. In the meantime place the fish in a baking dish, liberally season with salt and pepper and then add half of the milk to the dish. Then cut small pieces of butter (about 30g) and place on the fish.
  4. Put the dish in the oven for about 20 minutes. Remove from the oven and pour the liquid back into the remaining milk (I use a measuring jug for this). Then carefully remove any skin from the fish (if there is any), and using two forks flake the fish into smaller pieces. Place the fish into the pie dish and sprinkle the lemon juice on top.

Make the sauce and assemble ingredients

  1. Then make the sauce. Melt about 80g of butter in a saucepan and add the flour, bit by bit. Whisk together and then add the milk and liquid used to cook the fish bit by bit. Keep stirring and whisking until the sauce has thickened up. Add some nutmeg and the parsley to the sauce and season with salt and pepper to taste.
  2. Then add the prawns, the hardboiled eggs (chopped), and the capers to the fish and mix together well before adding the sauce to the fish.
  3. Cover the top with the mashed potatoes. Use a fork to make some peaks in the potatoes to give you a crusty top. Then cover with a layer of shredded cheddar.

Cook in the oven

  1. Finally, place in the oven for about 40 minutes at 200C. You can make this recipe beforehand and keep in the fridge until you want to heat it up.

Notes

Serve up with some nice freshly buttered bread. Heinz Ketchup accompanies this dish very well (heathen I hear you cry!)

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 711 Total Fat: 34g Saturated Fat: 19g Trans Fat: 1g Unsaturated Fat: 12g Cholesterol: 306mg Sodium: 803mg Carbohydrates: 49g Net Carbohydrates: 0g Fiber: 4g Sugar: 2g Sugar Alcohols: 0g Protein: 55g
This nutrition information was automatically calculated by Nutritionix, but may not be 100% accurate.
© Gav
Cuisine: British / Category: Mains
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