Low Calorie Fish Pie has everything you expect of a fish pie with tasty chunks of fish, in a creamy sauce topped with mashed potatoes. It is really easy to make and has less than 300 kcal per portion.
I remember my Mum making fish pie quite often. We had a fish van that visited the village, in fact, my Mum still buys fish from a van, albeit a different van! Mum would usually buy whiting and smoked haddock to make her fish pie. Fish Pie is a good way to make a little fish go a long way for a growing family.
How to make Low Calorie Fish Pie
For this recipe I use ordinary ingredients that you can buy at the supermarket Fish is naturally low in calories but a great source of protein. Spinach is also a naturally low calorie vegetable.
The Potatoes
First peel, boil and mash the potatoes. I like to use Maris Piper potatoes as they are a good all-round potato and make a good mash. I put my potatoes through a potato ricer because I wanted to pipe the mash.
When I am short of time I don’t pipe the mash, I just dollop it on. The crustier it looks, the more nice crisp bits will form in the oven – delicious!
The Fish
Next, I put the frozen fish into the base of an ovenproof dish. There is no need to thaw the fish, it will thaw as it bakes int eh oven To make the pie with fresh fish, just reduce the cooking time by 10 minutes.
The Spinach
Place the spinach leaves on top of the frozen fish. You will think there are too many but pack them down because spinach is full of water and reduces very quickly.
Spinach is a great low-calorie vegetable It is packed with vitamins and minerals and it’s only 7 calories per 100g!
The Sauce
Another of my Mum’s tips was to use cornflour to make the sauce rather than making a roux with butter and flour, this also cuts down on the fat and calories, if the sauce is well seasoned then you won’t miss the butter.
I used a teaspoon of Captain Cat’s Mor Fish Seasoning, which I found in Marks and Spencers, but some sea salt and freshly ground pepper will do just as well.
Heat the milk in a saucepan on the hob or heat it in the microwave. Use a big pan or jug so the milk doesn’t boil over and make a mess.
Mix the cornflour with a little cold milk to make a paste, then add the hot milk, stirring to mix. Pop the mix back into the microwave or onto the stove to cook through.
Season the sauce well, as it is seasoning the fish and spinach too. Pour into the ovenproof dish over the spinach.
Pipe the mash on top of the pie, or place rough spoonfuls until the dish is covered. You can rough it up with a fork.
Beat the egg and brush the top of the mash with the beaten egg,. This makes the topping a lovely golden colour once baked. Bake in the oven for 40 minutes at 170C. Serve with a green vegetable.
More Low Calorie Recipes from Farmersgirl Kitchen
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Mexican Spiced Cauliflower Quinoa Meatballs. (Vegan)
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Lemon and Rosemary Salmon – a perfect quick summer dinner from Hungry Healthy Happy (262 kcal)
Rainbow Noodle Salad with Tangy Peanut Dressing – hot, sour, salty, sweet, cool and crunchy is how Kellie at Food to Glow describes this colourful salad, sounds good to me (341 kcal)
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Low Calorie Fish Pie
Ingredients
- 400 g frozen fish pie mix or mixed fresh fish pieces
- 200 g spinach
- 1 1/2 tbsp cornflour
- 450 ml semi-skimmed milk
- 500 g potatoes
- 1 egg
- salt and pepper to taste
Instructions
- Peel and chop the potatoes and boil until soft.
- Push the cooked potatoes through a potato ricer or mash.
- Add a little semi-skimmed milk to get a creamy mash consistency.
- Make the sauce by mixing some of the cold milk with the cornflour to make a thick paste, then heat the milk to just below boiling point, about 3 minutes in the microwave or heat in a pan on the stove.
- Pour the hot milk into the cornflour paste and stir until thoroughly mixed, then heat for 1 more minute in the microwave until thickened.
- Season the sauce with salt & pepper or other seasonings of your choice. The sauce should be quite thick as the frozen fish and the spinach will release water while cooking in the pie.
- Place the frozen fish in an ovenproof dish, add half the sauce, then cover with the spinach leaves.
- Pour over the remaining sauce, the spinach will wilt with the heat of the sauce.
- Top the fish and spinach with the mash (you don't have to pipe it, but it does look pretty).
- Beat the egg and brush the top of the mash with beaten egg.
- Bake for 40 minutes at 170C or until bubbling and golden brown.
Notes
Nutrition
As this Low Calorie Fish Pie is based on my Mum’s fish pie recipe, I’m linking up with Inheritance Recipes, the linky run by Coffee and Vanilla and Pebble Soup This month the linky is being hosted at Coffee and Vanilla so pop over and check out the recipes.
Lucy says
Your fish pie looks so delicious Janice, I have never piped potato on a pie but I must try it as love the effect. I am going to make this very soon as I think it would work with WeightWatchers too.
Janice Pattie says
Thank you Lucy, it’s not too difficult you just have to get the consistency right so it comes through and still holds it’s shape.
Ross says
Thanks for the recipe, I’ve used a celariac and carrot mash for my top to reduce the carbs. It looks fantastic and tastes delicious.
Janice Pattie says
Glad you enjoyed it Ross, great idea with the alternative topping
Christina | Christina's Cucina says
Oh my, I have to make a fish pie very soon now that our weather has cooled off a tiny bit. Yours looks fantabulous, Janice! I could go for a huge piece right now! Love that it is low in calories, too! What a treat for fast days!
Janice Pattie says
Thanks Christina, it’s a really nostalgic dish for me and very versatile.
Margot says
This looks amazing! To makes things even better this is 5:2 diet recipe which worked great for me some time ago, I really need to start it again. Thank you for sharing with the Inheritance Recipes.
Janice Pattie says
Thank you, Margot. It’s a good recipe for 5:2 and all the family too.
Becca @ Amuse Your Bouche says
What a brilliant idea to use cornflour to make the sauce rather than flour and butter! It looks like it works really well, must try that method!
Janice Pattie says
I know Becca, it is clever. It’s something my Mum has been doing as long as I can remember and it’s so simple.
Sylvia @ Happiness is homemade says
I love good old fish pie, it’s my ultimate Autumn comfort food. Yours look super easy and delicious!
Janice Pattie says
Thank you Sylvia, it certainly is one of my favourite comfort foods.
Emma @ Supper in the Suburbs says
I love fish pie! It’s fab to see just how easy it is to make healthier choices without compromising on taste 😀
Janice Pattie says
Thanks Emma, I’m certainly trying to pack in the flavour and reduce the calories
Nayna Kanabar says
Nothing beats a home baked pie to cheer you up and yours looks delicious.
Janice Pattie says
Thanks Nayna, it is a lovely comforting dish.
Pebble Soup says
It’s so easy when you know how and believe me this is going to go on my weekly plan. I so need to lose weight. Thanks for linking your mum’s recipe to InheritanceRecipes
Janice Pattie says
Thanks Solange, I hope you enjoy it!
Lesley Garden says
This looks great Janice, it would make a great mid-week supper. Added to my list of new recipes to try.
Janice Pattie says
Thanks, Lesley. It’s definitely a family favourite.
Izzi says
This was so delicious, had slightly more potatoes on as I emptied an old bag, but it’s great to know I have a fab meal my husband eats as well when I cook for my 5:2. Thank you!
Janice Pattie says
I’m so glad you enjoyed the pie, Izzi. It’s one of those recipes where you certainly can pile on more potatoes and add other bits and pieces to the sauce, whatever suits.
Carol Fieldhouse says
Yummy yummy Janice! Thank you for the reminder about using cornflour in a white sauce- you are right, if we’ll flavoured it’s just as good- I use Cornish flavoured sea salt….very tasty and, with seaweed in it, lower salt than salt’
Janice Pattie says
I’m so glad you enjoyed the fish pie, Carol. The Cornish sea salt with seaweed sounds an excellent choice.
jessica kemp says
Would u be able to suggest anytjing for the top that is lower car (no potatoes)
Janice Pattie says
Hi Jessica, you could try mashed cauliflower, it’s not something I’ve tried myself but it is lower carb and cooked then mashed cauliflower does make a nice mash.
Sisley White says
This is most epic recipe for fish pie. Family favourite and recommend to everyone.
Janice Pattie says
Oh, thank you, Sisley. That’s great to hear it’s a long time family favourite for us too.