This healthy fish pie with frozen fish and a crispy rosti topping is a real family favourite. It's a good way for children to enjoy eating more fish, and the low fat gluten free fish pie sauce and extra vegetables make this great for adults too. This quick and easy fish recipe makes a healthy and comforting mid week dinner.
What makes this fish pie healthy?
Fish. It's not always easy to eat as much fish as we should. The NHS website suggests we eat 2 portions of fish a week, with at least one of these being oily fish. This recipe contains both white fish and salmon, which will help you towards these goals. Fish is also a low calorie source of protein.
A low fat gluten free fish pie sauce. Fish pie can be quite a high fat dish, with a buttery white sauce and rich mashed potatoes. This recipe has a low fat sauce, and overall the recipe has about half the amount of saturated fat as a supermarket fish pie. This fish pie sauce is also gluten free
A low fat rosti topping. This healthy fish pie recipe uses grated potato rather than mash, so you won't need to add lots of butter, and you'll have lovely crispy bits. It is delicious with a cheesy topping, but if you'd prefer a very low fat fish pie then omit the cheese (or use a low fat cheddar)
Extra veggies. Adding leeks to the recipe adds extra fibre and goodness. It also adds a great taste and texture. Serve your healthy fish pie with more veggies such as broccoli, spinach or peas
Why is fish pie with frozen fish quick and easy?
A classic fish pie can be quite a time-consuming dish to make. There are several tips in this recipe to help you to save time
- Fish pie with frozen fish is super convenient often more cost effective. Frozen fish is usually skinned and boned, and very easy to portion. You can even buy a fish pie mix if you prefer, with the fish ready cut up
- The quick and simple fish pie sauce uses a super easy all-in-one method. You don't need to make a roux, and you won't end up with lumps
- Fish pie with grated rosti potato topping is much quicker than making mashed potato. You won't even need to peel the potatoes first
- If you are planning on eating the fish pie straight away, you can just pop it under the grill to brown and heat through for 10 minutes
- This easy fish pie is also ideal for meal prep. Assemble the dish and bake it in the oven for 30 minutes before you are ready to serve
I usually make this fish pie with frozen fish as I find it more convenient. There's no need to defrost the fish in advance. Using a mix of fish will make your fish pie much tastier. I use equal amounts of salmon, white fish such as cod, pollack or basa, and smoked haddock which adds a lovely salty tang. But you could adjust the proportions to suit, or just use two types of fish.
If you prefer, you can use a prepared frozen fish pie mix which contains an assortment of fish. And of course you can use fresh rather than frozen fish if you prefer. You can also add a handful of frozen prawns if you like, just add these to the recipe at the same time as the rest of the fish
Leeks complement the flavour of the fish perfectly. If you prefer, you could add frozen peas or canned sweetcorn as well. And if you don't have leeks, then use a white onion instead
Cornflour and milk are the basic ingredients for the sauce, along with seasoning. You can use full fat or low fat skimmed milk depending on your taste. If you'd like a slightly more luxurious sauce, add a small amount of cream or creme fraiche. Cornflour makes a naturally gluten free fish pie sauce.
Potatoes. Any variety of potatoes will work for this rosti topped fish pie, and you could even use sweet potatoes rather than white potatoes if you prefer
Cheese. Grated cheddar or red leicester adds a lovely flavour to the potato topping, and makes it go crispier. If you want to omit the cheese, then drizzle a little olive oil over the top of the pie before grilling to help it crisp up.
You might also like this smoked haddock and spinach risotto which you can make with frozen fish.
How to make healthy fish pie
If you are making the fish pie with frozen fish fillets, take them out of the freezer before you start making the sauce. You can cook the fish from frozen, but allowing the fish to soften slightly will make it easier to cut into bite-sized pieces
Halve the potatoes if they are large, (no need to peel!) and add to a pan of boiling water. Simmer for 15 minutes until just tender. Drain and leave to cool slightly
Fry the leeks in olive oil for 10 minutes until starting to colour slightly. Stir the cornflour into the cold milk, and add to the pan along with the seasoning. Bring to the boil over a medium heat, stirring constantly. Simmer for a minute or two until thickened.
Cut the fish into bite size pieces and add to the pan. Cook for a further 6-7 minutes until the fish is just cooked through and starting to flake.
Using a coarse grater, grate the potatoes. The skin will fall away as you do so. Place the fish pie mix in an oven proof baking dish. Top with the grated potato, and sprinkle with the cheese.
Place under a preheated grill for 5-8 minutes until the rosti topping is bubbling and golden.
- If you've got a large frying pan that can go under the grill, you can save on the washing up by grilling the pie in the pan:). Otherwise use a baking dish approx 10 x 8 inches which can go under the grill. If you have little heat proof dishes or tins you could also make individual fish pies
- You can also make a dairy free fish pie. Or follow this recipe and use fish stock instead of milk and omit the cheese. You could also use this dairy-free bechamel sauce and vegan cheddar.
- Always add cornflour to cold liquid for a lump free sauce
- For an extra helping of greens, stir some spinach leaves through the fish pie mix before adding the topping
- If the potato is still too hot when you want to grate it, use a clean pair of heavy duty rubber gloves
- If you want to prepare your healthy fish pie ahead of time, then complete the recipe but don't put it under the grill. Heat the dish through thoroughly in a preheated oven for 30 minutes at 180 degrees (or 350 degrees fahrenheit)
- If you want to freeze this quick fish pie then I think it freezes best without the potato topping. If you don't have time to make the potato topping, then make a topping from crumbled wholemeal bread, drizzled with olive oil before you bake the dish
Frequently asked questions
Yes. There is no need to defrost the fish before cooking this healthy fish pie.
Yes, fish pie mix is perfect for this recipe. You can use either fresh or frozen fish pie mix.
This healthy fish pie recipe has 336 calories. It is lower in fat than a traditional fish pie, which helps to make it lower in calories.
Have you tried this recipe? Please leave a rating and/or comment at the bottom of the page. Your feedback and questions are much appreciated.
You can also follow me on Pinterest and Facebook. Or subscribe to the newsletter to receive delicious healthy recipes straight to your inbox.
Other easy healthy fish recipes
Healthy Fish Pie
- 450 g potatoes
- 1 tablespoon olive oil
- 1 large leek washed and sliced
- 400 ml milk
- 2 tablespoon cornflour
- salt and pepper
- ⅛ teaspoon grated of nutmeg
- 150 g salmon fillet cut into bite size pieces
- 150 g white fish fillets such as cod, pollack or basa cut into bite size pieces
- 150 g smoked haddock fillet cut into bite size pieces
- 40 g grated cheddar or red leicester
- Halve the potatoes if they are large, and place in a pan of boiling water. Simmer for 15 minutes until just tender. Remove from the heat, drain, and leave to cool slightly
- Meanwhile place a large frying pan on a medium heat. Add the olive oil and fry the leek for 10 minutes until softened and slightly coloured
- Sir the cornflour into the cold milk. Add to the pan along with the seasoning and nutmeg. Bring to a boil stirring constantly. Simmer for a couple of minutes until thickened.
- Add the fish. Bring back up to a simmer and cook for 6-7 minutes, stirring occasionally, until the fish is just cooked through. (It will turn opaque when it is cooked.)
- Grate the potato on a coarse grater, removing the skin as you go. Preheat the grill
- Spoon the fish pie mix into an oven proof baking dish. Top with the grated potato and grated cheese. Grill until brown and bubbling - approximately 5-8 minutes
Please note nutritional information is per serving and is provided for guidance only.