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? It is easy to make and tastes absolutely delicious. Our local market sells fresh fish on Thursday which is perfect timing for a Friday Fish Pie.
But we also normally have the main ingredients in the freezer and the fridge anyway, and it is so easy to make. It is fine to make this recipe with frozen fish.
Fish pie filling
This seafood pie recipe is so good we often make it when we have friends round for dinner as it is always a success.
Healthy Fish Pie
Using up the catch
A few years ago 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.
The mackerel I used for bait as I believe it really needs to be eaten fresh. And I would not use mackerel in this recipe due to its distinct taste.
But the pollock goes nicely into this recipe as part of the white fish content.
Frozen fish is fine to use in this recipe and I like to use a nice mix of white fish meat, salmon and prawns or shrimps, depending on what I have at home or can find in the local supermarket. Sometimes some smoked haddock is available which also adds some extra taste to the mix.
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.
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 maybe not the quickest of my meals to prepare, it is well worth the effort and tastes delicious!
Good luck trying out this recipe. If you do try it please let me know how you get on in the comments section below.
And hey, you can of course eat it any day of the week!
How to make 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!
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
- Pre-heat the oven to 200C.
- 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 to hard boil them (time the eggs for exactly 10 minutes). When eggs are cooked, remove from the pan with a spoon and cool them under running cold water tap before peeling.
- After draining the potatoes, make some mashed potatoes to cover the pie with.
- 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.
- 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
- 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.
- 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.
- Cover the top with the mashed potatoes. Use a fork to make some peaks in the potatoes to give you a crusty top. Then sprinkle with a thin layer of grated cheddar.
Cook in the oven
- 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: 1Amount Per Serving: Calories: 711Total Fat: 34gSaturated Fat: 19gTrans Fat: 1gUnsaturated Fat: 12gCholesterol: 306mgSodium: 803mgCarbohydrates: 49gFiber: 4gSugar: 2gProtein: 55g
This nutrition information was automatically calculated by Nutritionix, but may not be 100% accurate.
