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Low Calorie Fish Pie

Low Calorie Fish Pie

Janice Pattie
Tasty chunks of fish, in a creamy sauce, topped with mashed potatoes. Total comfort food with fewer calories. 
4.10 from 31 votes
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Main Course
Cuisine British
Servings 4
Calories 187 kcal

Ingredients
 

  • 400 grams frozen fish pie mix or mixed fresh fish pieces
  • 100 grams spinach
  • 1 1/2 tablespoon cornflour
  • 450 millilitres semi-skimmed milk
  • 15 g fresh parsley optional
  • 500 grams potatoes
  • 1 egg
  • salt and pepper to taste

Instructions
 

  • 500 grams potatoes
    Peel and chop the potatoes and boil until soft.
    potatoes for fish pie
  • Push the cooked potatoes through a potato ricer or mash.
    mashed potatoes in bowl
  • Add a little semi-skimmed milk to get a creamy mash consistency.
  • Preheat the oven to 190 C/170 C Fan
  • 450 millilitres semi-skimmed milk, 1 1/2 tablespoon cornflour
    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.
    milk with cornflour
  • Pour the hot milk into the cornflour paste and stir until thoroughly mixed, then heat for 1 more minute in the microwave until thickened.
    Add milk to cornflour mix fish pie
  • salt and pepper to taste
    Season the sauce with salt & pepper and fresh chopped parsley, if using. The sauce should be quite thick as the frozen fish and the spinach will release water while cooking in the pie.
    white sauce with parsley added
  • 400 grams frozen fish pie mix
    Place the fish in an ovenproof dish, add half the sauce, then cover with the spinach leaves.
    dish with fish, spianch and white sauce
  • 100 grams spinach
    Pour over the remaining sauce, the spinach will wilt with the heat of the sauce.
    Fish pie with spinach
  • Top the fish and spinach with the mash (you don't have to pipe it, but it does look pretty).
    Fish Pie with mash
  • 1 egg
    Beat the egg and brush the top of the mash with beaten egg.
  • Bake for 40 minutes for frozen fish, or 30 minutes for fresh fish until bubbling and golden brown.
    Low Calorie Fish Pie

Notes

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

Nutrition

Calories: 187kcalCarbohydrates: 9gProtein: 26gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 100mgSodium: 143mgPotassium: 635mgFiber: 1gSugar: 6gVitamin A: 2834IUVitamin C: 12mgCalcium: 181mgIron: 2mg