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Delicious low calorie Fish Pie - 300 kcal per portion, ideal for 5:2

Low Calorie Fish Pie

Farmersgirl Kitchen
Tasty chunks of fish, in a creamy sauce, topped with mashed potatoes., total comfort food with fewer calories. 
4.09 from 24 votes
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine British
Servings 4
Calories 275 kcal


  • 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


  • 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.


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


Calories: 275kcal
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