I just love Fish Pie, tasty chunks of fish, in a creamy sauce topped with mashed potatoes. This version is a Low Calorie Fish Pie which, although lower in calories, still tastes great.
I wrote about how I use the 5:2 Fasting Diet to control my weight and posted a recipe for Sweet and Sour Turkey Meatballs a few weeks ago. This time I’ve developed a Low Calorie Fish Pie using ordinary ingredients and coming in at under 300 kcals per portion.
As a child I remember my Mum making fish pie quite often, we had a fish van that visited the village, in fact, I think it still does, and it would usually be whiting and smoked haddock that she would buy for a fish pie. Fish Pie was a good way to make a little fish go a long way for a growing family.
I used a pack of fish pie mix which included smoked haddock, salmon and haddock, it’s a handy way to get some different flavours and textures into your fish pie. I also added spinach rather than the parsley that Mum would have mixed into the sauce. Spinach is a great vegetable when you are looking for a low calorie vitamin and mineral boost, and it’s only 7 calories per 100g!
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.
To make my mash fine enough to pipe, I put my potatoes through a potato ricer, but you don’t have to pipe it, just dollop it on, the crustier it looks, the more nice crisp bits will form in the oven – delicious!
PIN ME FOR LATER
Tasty chunks of fish, in a creamy sauce, topped with mashed potatoes., total comfort food with fewer calories.
- 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
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Peel and chop the potatoes and boil until soft.
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Push the cooked potatoes through a potato ricer or mash.
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Add a little semi-skimmed milk to get a creamy mash consistency.
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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.
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Pour the hot milk into the cornflour paste and stir until thoroughly mixed, then heat for 1 more minute in the microwave until thickened.
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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.
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Place the frozen fish in an ovenproof dish, add half the sauce, then cover with the spinach leaves.
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Pour over the remaining sauce, the spinach will wilt with the heat of the sauce.
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Top the fish and spinach with the mash (you don't have to pipe it, but it does look pretty).
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Beat the egg and brush the top of the mash with beaten egg.
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Bake for 40 minutes at 170C or until bubbling and golden brown.
If your sauce is not thick enough, then mix another teaspoon of cornflour with cold milk and pour into the hot sauce mix, stirring all the time.
Calorie Count: 400g fish pie mix 312 kcal; 200g spinach 14 kcal; 1.5 tbsp cornflour 81 kcal; 450 ml semi-skimmed milk 153 kcal; 500 g potato 462 kcal; 1 egg 78 kcal.
Total Calories - 1,100 kcal
183 kcal per portion if serving 6.
275 kcal per portion if serving 4 - add 50 g runner beans = 291 kcal
The Low-Calorie Fish Pie does not really need accompaniment as it includes spinach, but I served my fish pie with some fresh runner beans that my neighbour had given us from her garden.
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.
FOR MORE LOW CALORIE RECIPES FOLLOW MY 5:2 PINTEREST BOARD
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.
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.
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.
Glad you enjoyed it Ross, great idea with the alternative topping
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!
Thanks Christina, it’s a really nostalgic dish for me and very versatile.
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.
Thank you, Margot. It’s a good recipe for 5:2 and all the family too.
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!
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.
I love good old fish pie, it’s my ultimate Autumn comfort food. Yours look super easy and delicious!
Thank you Sylvia, it certainly is one of my favourite comfort foods.
I love fish pie! It’s fab to see just how easy it is to make healthier choices without compromising on taste 😀
Thanks Emma, I’m certainly trying to pack in the flavour and reduce the calories
Nothing beats a home baked pie to cheer you up and yours looks delicious.
Thanks Nayna, it is a lovely comforting dish.
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
Thanks Solange, I hope you enjoy it!
This looks great Janice, it would make a great mid-week supper. Added to my list of new recipes to try.
Thanks, Lesley. It’s definitely a family favourite.
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!
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.
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’
I’m so glad you enjoyed the fish pie, Carol. The Cornish sea salt with seaweed sounds an excellent choice.