Healthy Fish Pie
A low-fat white sauce fish pie made with skim milk and fish stock, topped with a crispy mashed potato crust — light, healthy, and full of flavor.
Ingredients
Floury potatoes (peeled and cut into large chunks)
1.3 kg (3 lb)
Bay leaves
3
Semi-skimmed milk (mixed with an equal amount of fish stock)
350 ml (12 fl oz)
Smoked haddock fillets
350 g (12 oz)
Butter
50 g (2 oz)
Plain flour
4 tablespoons
Fresh raw king prawns (shelled)
200 g (7 oz)
Salmon (cut into chunks)
350 g (12 oz)
Breadcrumbs
5 tablespoons
Parmesan (grated)
2 tablespoons
Fresh dill (chopped, to garnish)
A handful
Instructions
1
Steam potatoes and cook the fish
Steam the potatoes for 25 minutes until tender. Meanwhile, place the bay leaves with 600 ml of the milk and fish stock mixture into a shallow lidded pan and heat until steaming. Add the haddock fillets, cover and simmer gently for 10 minutes, then remove the fish and reserve the cooking liquid. When the fish is cool enough to handle, peel off the skin and break into large flakes.
2
Make the white sauce
Preheat the oven to 180°C (160°C fan). In a separate pan, melt the butter, stir in the flour and cook for a few minutes, then gradually whisk in the reserved cooking liquid to make a smooth white sauce. Check the seasoning.
3
Assemble and bake
Mash the potatoes with the remaining milk and fish stock mixture and season. Spread the haddock, prawns and salmon in a baking dish and pour over the white sauce. Spoon or pipe the mash on top, then scatter over the breadcrumbs and Parmesan. Bake in the oven for 30 minutes until golden and crisp and the juices are bubbling around the edges. Leave to stand for 10 minutes, then scatter over the fresh dill to serve.
