Hungry Healthy Happy

menu icon
go to homepage
  • About Us
  • Recipe Index
  • Meal Plans
  • Recipes To Your Inbox
  • Shop
search icon
Homepage link
  • About Us
  • Recipe Index
  • Meal Plans
  • Recipes To Your Inbox
  • Shop
×
Hungry Healthy Happy » Recipes » Seafood

Healthy Fish Pie

Nov 11, 2024 · Written by Dannii Martin · This post may contain affiliate links which earn us commissions if purchases are made · 32 Comments

526 shares
  • 443
Diet: Gluten Free / High Protein
Jump to Recipe
Healthy Fish Pie with a text title overlay.

If you are looking for a new way to get more fish into your diet, then this Healthy Fish Pie is a great place to start. Flakey chunks of smoked haddock and salmon with prawns in an easy creamy sauce and topped with light and fluffy mashed potato. Comfort food with a healthy twist, and just 453 calories a portion.

A large dish containing fish pie next to a bowl of peas.

Comfort food doesn't have to be complicated, and it doesn't have to be unhealthy. This healthy fish pie is protein packed, bursting with vegetables and we have lightened up the creamy sauce. You could even top it with a vegetable mash. It's kid friendly too, and a great way to introduce little ones to fish.

Looking for some more comforting pie recipes? Why not try our Cumberland Pie, Cheesy Vegetable Pie, Turkey Pie, or Chicken and Leek Pie?

Jump to:
  • Why You Will Love It
  • Ingredients and Substitutions
  • Step by Step
  • What Fish to Use
  • Added Vegetables
  • Mashed Potato Topping
  • Serving Suggestions
  • Extra Tips
  • Frequently Asked Questions
  • More Fish Recipes
  • Recipe
  • Feedback

Why You Will Love It

  • An easy way to eat more fish - If you are put off eating fish because you think it is too complicated to cook with, then give this a try. Although it isn't particularly a quick recipe, it isn't complicated.
  • Veggie packed - We have added a few different vegetables to this fish pie, and it's easy to add lots more. This dish has everything, so there is no need for side dish.
  • Healthier than traditional fish pie - usually a fish pie is made with a cheese sauce, but we have used a little light cream cheese and milk to make the sauce, without sacrificing on taste.
  • Kid friendly - If you want your kids to eat more fish, then a mashed potato topped pie is the way to go. Creamy and cheesy, this is a favourite with our kids.

Ingredients and Substitutions

All the ingredients needed for this recipe with text overlay labels.

A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.

  • Potatoes - This is what makes the delicious comforting mash. Floury and fluffy potatoes like Maris Piper and King Edwards are best for mashing. Desiree potatoes also make delicious creamy mash. You want to avoid waxy potatoes, as these are difficult to mash as they hold together well. You could also make vegetable mash, which we have there is more details on below.
  • Butter - This helps to make the mashed potato super creamy. You could add a splash of milk too.
  • Cornflour - We use this to thicken up the creamy sauce a little.
  • Milk - A little bit is mixed with the cornflour to make a slurry and then the rest is what the fish is poached in and used for the creamy sauce. We use whole milk for maximum flavour.
  • Salmon - A fish pie has to have salmon in, in our opinion. We used 2 salmon fillets of skin on, boneless salmon. For a change, and some extra flavour, you could use smoked salmon slices chopped up, but you would need a lot and it would make it quite salty.
  • Haddock - We used smoked haddock because it adds so much flavour. You don't have to use smoked haddock, and could use regular haddock, but it won't have as much flavour.
  • Prawns - As well as the flakey fish, we add some prawns for texture. We used king prawns.
  • Parsley - When it comes to herbs, parsley goes perfectly with fish. We used flat leaf parsley and when mixed with the cream cheese, it makes a lovely creamy, herby sauce. You could always swap it for dill, which also goes well with fish.
  • Cream cheese - This is what takes the creamy sauce up a level. Instead of making a cheese sauce with flour, butter and milk, we used a reduced fat cream cheese. Try to use the best quality you can, as the cheap ones tend to be quite tasteless and watery.
  • Leek - Instead of onion, we used leek as it adds lots of flavour. You can't beat creamy leeks. You could swap it for onions or even leeks.
  • Sweetcorn - This is a veg that most kids will happily eat, so it is an easy one to include. You could either use a tin of sweetcorn, or add frozen sweetcorn to save time.
  • Mustard - We love mustard in mash, it just takes it to the next level. We used Dijon because it is nice and creamy, but you could use wholegrain instead. You could also leave it out.
  • Cheese - Now, this is totally optional but we think that cheesy mash is the way forward. Topping the mash with some cheddar means that is gets nice and crispy, and gets even crispier if put under the grill for a fe minutes. We used a mature cheddar as it has a stronger flavour, so you can get away with using less.

More ingredient substitutions and variations can be found in the recipe card.

Step by Step

Prep: Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.

A small bowl of cornflour and milk mixed together.
  1. Step 1: Mix 1 tablespoon of milk and cornflour together and set aside.
A saucepan full of chopped potatoes.
  1. Step 2: Add the potatoes to a pan of boiling water and simmer for 12-15 minutes.
A saucepan full of milk, salmon, haddock, prawns and parsley.
  1. Step 3: Put 250ml of milk into a pan and put the salmon, haddock, prawns and parsley into it. Bring the milk to the boil and then simmer for 5 minutes.
A large baking dish containing milk and flaked fish.
  1. Step 4: Using a slotted spoon, lift the fish out and place in a large baking dish. Mix round so the fish flakes up.
Two shot collage showing a pan containing milk, sweetcorn, leeks and cream cheese, before and after mixing.
  1. Step 5: Stir the cornflour mix and add to the milk with the sweetcorn, leek, cream cheese and a pinch of sea salt and black pepper (a). Mix until the cream cheese melts (b).
Mashed potatoes in a pan with pats of butter and a small dollop of mustard.
  1. Step 6: Drain the potatoes and mash them with the Dijon mustard and butter.
The milk and vegetable mixture pored over the fish in the baking dish.
  1. Step 7: Pour the milk mixture over the fish and stir to distribute everything evenly.
Mashed potato added to the top of the fish and cheese sprinkled over.
  1. Step 8: Top with the mashed potatoes (a) and sprinkle with the cheddar (b).
Two shot collage showing cooked fish pie with melted cheese on top then with the cheese browned.
  1. Step 9: Put in the oven for 30-40 minutes (a). Put under the grill (broiler) for 5 minutes to crisp the top (b).

What Fish to Use

The great thing about this healthy fish pie, is you a lot of options when it comes to what fish to use. That way, you can use whatever is available or on offer, as otherwise it can be quite an expensive dish to make.

We have used salmon, haddock and prawns. However, you could also use cod, crab, scallops, whiting, pollock or tilapia. You can also get packs of fish pie mix in the supermarket which have a good selection and save having to chop anything up too. If you buy frozen one, make sure it is fully defrosted before following this recipe.

Added Vegetables

We love a recipe that you can pack loads of vegetables into, and this is definitely one of those. Here are some options of vegetables that work well in a healthy fish pie:

  • Leeks
  • Shallots
  • Sweetcorn
  • Peas
  • Broccoli
  • Broad beans
  • Mushrooms
  • Carrots
  • Cauliflower
  • Spinach
Prawns and flaked fish in a creamy sauce under a mashed potato top.

Mashed Potato Topping

Fish pie is always topped with a deliciously light and fluffy mashed potato topping. However, we are always looking for ways to sneak in a few extra veggies to our meals. Why not make this creamy and indulgent mashed potato, but have some cauliflower mashed into it too.

Just add some chunks of cauliflower to the water with the potatoes and cook them the same. You could go for a 100% cauliflower mash top, but we think potato is a must for the comfort factor. You could also make this with sweet potato mash and also mash some carrots and swede (rutabaga) into it.

Serving Suggestions

This is a pretty filling meal on its own, and we have tried to pack it with vegetables. But there is always more room for veggies on the side, right? Here are some of our favourite vegetable side dishes:

  • Slow Cooker Brussels Sprouts
  • Balsamic and Garlic Roasted Cauliflower
  • Roasted Lemon Asparagus
  • Slow Cooker Green Beans
  • Roasted Garlic and Herb Mushrooms
  • Baked Carrot Fries
  • Roasted Cherry Tomatoes
  • Grilled Corn with Herb Butter

Extra Tips

  • To save time, you can buy a packet of fish pie mix from the supermarket. Just make sure that this is fully defrosted before following this recipe.
  • If your creamy sauce isn't thick enough, then you can add a teaspoon of cornflour to thicken it up a little.
  • You can make an extra crispy topping by sprinkling a mixture of panko breadcrumbs and grated cheddar on top of the mashed potato/cauliflower mix.
  • You could make a basic cheese sauce and use that instead.
  • Add some extra flavour to the sauce with a little glug of white wine.
Fish pie in a baking dish with a portion removed.

Frequently Asked Questions

How to store healthy fish pie

Leftovers of this will store in an airtight container in the refrigerator for up to 2 days.

Can you freeze fish pie

Yes, this is a great meal to batch cook and freeze. Wait for it to full cool and then portion it out into freezer containers. You can store it in the freezer for up to 3 months. Make sure it is defrosted thoroughly and then heat it through in the microwave or oven.

Why is my fish pie watery?

As you are using raw fish, it is letting out liquid when cooking. There will be more liquid if you are using frozen fish that has been defrosted. A little extra cornflour will thicken it up, but you don't want to use too much because it will change the flavour. This can also happen when your mashed potato is too soft, so you need to cook them for a little less than usual, as they will cook more in the oven.

Can I use a pastry top?

If mashed potato isn't your thing, then you can use a pastry top instead. We like scrunching up some sheets of filo pastry to put on top and then brushing with butter. It gives a lovely crispy top.

Can you make fish pie in advance?

Yes, you can make everything including putting the mash on top of the mixture and then you can put it in the fridge until the next day and then put it in the oven when you are ready to cook it.

More Fish Recipes

  • The best prawn sandwich on a striped napkin next to bunches of salad leaves.
    The Best Prawn Sandwich
  • A bowl of cod curry with rice and naan breads.
    Cod Curry
  • Baked salmon on a wooden board.
    Baked Salmon in Foil
  • High Protein Tuna Pasta Salad

If you’ve tried this fish pie recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.

Recipe

Healthy Fish Pie in a large round baking dish.

Healthy Fish Pie

By: Dannii Martin
This healthy fish pie is protein packed, bursting with vegetables and we have lightened up the creamy sauce.
A circular logo saying GF.
Gluten Free
A circular logo saying HP.
High Protein
4.96 from 22 votes
Pin Print Save recipe Saved!
Course: Dinner, Main Course
Cuisine: British
Prep: 10 minutes mins
Cook: 50 minutes mins
Total: 1 hour hr
Servings: 6 people
Calories: 453kcal
Allergens:
An illustration of a carton of milk.
Dairy
An illustration of a fish.
Fish
An illustration of a mustard bottle.
Mustard
An illustration of a shrimp.
Shellfish

Ingredients

Fish pie

  • 240 g (8.5 oz) Salmon fillet
  • 220 g (7.75 oz) Smoked haddock
  • 150 g (5.25 oz) King prawns
  • 250 ml (1 cups) Whole milk
  • 150 g (0.66 cups) Cream cheese
  • 130 g (0.75 cups) Sweetcorn
  • 1 Leek - sliced
  • 10 g (0.25 cups) Fresh parsley - chopped
  • 1 pinch Sea salt and ground black pepper

Slurry

  • 1 tablespoon Whole milk
  • 1 tablespoon Cornflour (corn starch)

Mashed potatoes

  • 800 g (1.75 lb) Potato
  • 4 tablespoon Butter
  • 1 teaspoon Dijon mustard
  • 100 g (0.75 cups) Cheddar cheese - grated

Instructions

  • Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6.
  • Mix 1 tablespoon Whole milk and 1 tablespoon Cornflour (corn starch) together and set aside.
  • Add 800 g Potato to a pan of boiling water and simmer for 12-15 minutes.
  • Put 250 ml Whole milk into a pan and put 240 g Salmon fillet, 220 g Smoked haddock, 150 g King prawns and 10 g Fresh parsley into it. Bring the milk to the boil and then simmer for 5 minutes.
  • Using a slotted spoon, lift the fish out and place in a large baking dish. Mix round so the fish flakes up.
  • Stir the cornflour mix and add to the milk with 130 g Sweetcorn, 1 Leek, 150 g Cream cheese and 1 pinch Sea salt and ground black pepper. Mix until the cream cheese melts.
  • Drain the potatoes and mash them with 1 teaspoon Dijon mustard and 4 tablespoon Butter.
  • Pour the milk mixture over the fish and stir to distribute everything evenly.
  • Top with the mashed potatoes and sprinkle with 100 g Cheddar cheese.
  • Put in the oven for 30-40 minutes. Put under the grill for 5 minutes to crisp the top.

Recipe Tips

  • To save time, you can buy a packet of fish pie mix from the supermarket. Just make sure that this is fully defrosted before following this recipe.
  • If your creamy sauce isn't thick enough, then you can add a teaspoon of cornflour to thicken it up a little.
  • You can make an extra crispy topping by sprinkling a mixture of panko breadcrumbs and grated cheddar on top of the mashed potato/cauliflower mix.
  • You could make a basic cheese sauce and use that instead.
  • Add some extra flavour to the sauce with a little glug of white wine.

Nutritional Information

Serving: 1portion | Calories: 453kcal | Carbohydrates: 32g | Protein: 31g | Fat: 25g | Saturated Fat: 15g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 152mg | Sodium: 731mg | Potassium: 1134mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1349IU | Vitamin C: 31mg | Calcium: 261mg | Iron: 3mg

The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.

You'll love these too...

  • Cottage cheese tuna salad on a plate with some square crackers.
    High Protein Cottage Cheese Tuna Salad
  • A large bowl of chickpea tuna salad with a serving spoon in it.
    Chickpea Tuna Salad
  • A smoked salmon omelette on a plate with sliced avocado and toast.
    Smoked Salmon Omelette
  • Cucumber sushi boats on a wooden serving board.
    Cucumber Sushi Boats

Comments

  1. Rachel says

    July 25, 2016 at 10:00 am

    5 stars
    This was an amazing fish pie and tasted just as good as a full fat recipe highly recommend it!

    Reply
    • Dannii says

      July 25, 2016 at 2:43 pm

      Yay - I am so glad you enjoyed it :)

      Reply
  2. A-M says

    December 11, 2014 at 3:47 pm

    I make a very similar fish pie except I swap out half the potatoes for swede. Gives a really chunky, filling texture. Yum!

    Reply
    • Dannii says

      December 12, 2014 at 11:52 am

      That sounds really good!

      Reply
  3. Eleanor says

    January 05, 2014 at 1:28 pm

    That looks really good, Dannii. Thank you for posting the recipe.

    Reply
  4. Beth says

    January 05, 2014 at 1:27 pm

    I would definitely put peas in it :)

    Reply
  5. Amber says

    January 05, 2014 at 1:26 pm

    5 stars
    It is so low in calories too. I love it.

    Reply
  6. Julie says

    January 05, 2014 at 1:19 pm

    Do you use fat free cream cheese? And do you mean Philadelphia?

    Reply
    • Dannii says

      August 16, 2021 at 2:56 pm

      No, we use full fat.

      Reply
  7. Mandy says

    January 05, 2014 at 1:18 pm

    That is 1 healthy dinner for next week sorted. I need to plan the rest now. Off to have a look at the rest of your recipe section.

    Reply
  8. Diane says

    January 05, 2014 at 1:15 pm

    I am going to make this tomorrow with a mix of sweet potato and carrot mash.

    Reply
  9. Angela says

    January 05, 2014 at 1:07 pm

    I love anything with salmon in it.

    Reply
  10. Jen says

    January 05, 2014 at 1:03 pm

    How good does this look! My husband loves fish pie, but he is always buying the microwaveable ones too.

    Reply
  11. Elizabeth says

    January 05, 2014 at 1:01 pm

    Could I use scallops in this? As I have some left over from Christmas.

    Reply
    • Dannii says

      August 16, 2021 at 2:56 pm

      Yes, you can.

      Reply
  12. Kerry says

    January 05, 2014 at 12:16 pm

    I am new to your blog but I am loving all of your recipes. They are simple, which is perfect for me as I still have a lot to learn in the kitchen. Thank you.

    Reply
  13. zoe says

    January 05, 2014 at 12:14 pm

    This has gone on my meal plan for next week. It sounds totally delicious!

    Reply
  14. Nicki says

    January 05, 2014 at 11:49 am

    YUM!

    Reply
  15. Marie says

    January 05, 2014 at 11:43 am

    That looks incredible. I am making this for sure!

    Reply
Newer Comments »
4.96 from 22 votes (9 ratings without comment)

Made this recipe? Let me know! Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Dannii with a sunset behind her.

Welcome

My name is Dannii. Here you will find easy family recipes with a healthy twist.

Established in 2011, Hungry Healthy Happy has become one of the UK's most popular food blogs, with two successful recipe books published.

About me...

Salad Recipes

  • Roasted Vegetable Winter Salad in a white dish surrounded by crumbled feta.
    Roasted Vegetable Winter Salad
  • A plate of kale, watermelon and feta salad surrounded by watermelon slices.
    Kale, Watermelon and Feta Salad
  • A large bowl of chickpea tuna salad with a serving spoon in it.
    Chickpea Tuna Salad
  • Chopped Blue Cheese Salad in a large white bowl.
    Chopped Blue Cheese Salad
  • A bowl of watercress salad with a wooden fork and spoon in it.
    Watercress Salad
  • Little Gem Salad in a round white bowl.
    Little Gem Salad

Recipe Books

The Hungry Healthy Happy book cover.
The healthy slow cooker book cover.
the front cover of The Picky Plate eBook.

Popular Recipes

  • Leftover chicken pasta on a black plate.
    Leftover Chicken Pasta
  • Mediterranean Rice Salad in a large round serving dish.
    Mediterranean Rice Salad
  • Fourteen healthy flapjacks on a sheet of parchment paper.
    Healthy Flapjacks
  • A tortilla chip being dipped into some nacho cheese sauce.
    2 Minute Nacho Cheese Sauce
  • Sticky Ginger Beef in a bowl with rice and broccoli.
    10 Minute Sticky Ginger Beef Mince
  • Baked Egg Tortilla in a round baking dish.
    Baked Egg Tortilla (Tortilla Quiche)

Footer

Help & Information

  • Contact
  • Privacy Policy
  • Accessibility Policy
  • Advertising
  • Blog

About us

  • About us
  • Newsletter Sign Up!
  • Press enquiries
  • FAQ

Follow us


Featured in

A selection of publications that Hungry Healthy Happy has been featured in

As an Amazon Associate we earn certain commissions from qualifying purchases. By using our site, you agree that we can collect and use your data. Our privacy statement has more details.

Copyright © 2011-2024 Hungry Healthy Happy • All Rights Reserved

  • 443

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.