This healthy fish pie with a low-fat crispy rosti topping is a comforting family favourite. It's a good way for children to enjoy eating more fish, and the lighter, 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 family dinner.
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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. Classic fish pie is quite high in fat, with a creamy white sauce. This healthy fish pie recipe has a lighter, low-fat sauce (no cream), and contains about half the saturated fat of a supermarket fish pie. The lighter fish pie sauce is also gluten-free.
A low-fat rosti topping. This healthy fish pie recipe has grated potato rather than mash, so it doesn't need butter, and you'll have a lovely crispy topping. It is delicious with a sprinkling of cheese, but for a very low-fat fish pie, 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.
You might also want to read this post with lots of practical ways to include more veggies in your diet.
Why healthy fish pie works for busy weeknights
A classic fish pie can be quite a time-consuming dish to make. But this healthy fish pie is quicker and easier, ideal for a family mid-week dinner.
- Frozen fish is skinned and boned, and very easy to portion. You can even buy a fish pie mix if you prefer, with the fish already cut up.
- The quick, low-fat fish pie sauce uses an easy all-in-one method. You don't need to make a roux, and you won't end up with lumps.
- The finished dish can be popped under the grill for 10 minutes rather than baked in the oven
You might also like this easy smoked haddock and spinach risotto which you can make with frozen fish.
Ingredients
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.
I think using a mix of fish makes the best fish pie. I use equal amounts of salmon, white fish such as cod, pollack or basa, and smoked haddock which adds a lovely salty tang. Adjust the proportions to suit, or just use two types of fish.
Including salmon in the mix will increase the amount of healthy omega-3 oils.
If you prefer, use a prepared frozen fish pie mix with an assortment of fish. 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, add them to the recipe at the same time as the rest of the fish.
Leeks complement the flavour of the fish perfectly. If you don't have leeks, use a white onion instead.
If you like, you can also add frozen peas or canned sweetcorn. For an extra helping of greens, stir some spinach leaves through the fish pie mix before adding the topping.
Cornflour and milk are the basic ingredients for this easy fish pie sauce without cream, along with some seasoning. I use low-fat skimmed milk, but you can use what you prefer. 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. A little 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, drizzle a little olive oil over the top of the pie before grilling to help it crisp up.
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 it to the pan along with the seasoning. It's important to add the cornflour to a cold liquid first to ensure it mixes in smoothly and makes a lump-free sauce!
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.
Pop the rosti-topped fish pie under a preheated grill for 5-8 minutes until bubbling, golden and crispy.
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 through thoroughly in a preheated oven for 30 minutes at 180 degrees (or 350 degrees Fahrenheit)
Recipe tips
- 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 with oatmilk. Or follow this recipe and use fish stock instead of milk and omit the cheese.
- If the potato is still too hot when you want to grate it, use a clean pair of heavy duty rubber gloves
- I've found that this quick fish pie freezes best without the potato topping. Either make the rosti potato before serving, or add a quick topping of crumbled wholemeal bread, drizzled with olive oil before you bake the dish
Frequently asked questions
This healthy fish pie recipe has 336 calories. It is lower in fat than a traditional fish pie, which helps to reduce calories. It is also lower in carbohydrates as the crispy rosti potato topping uses less potato than a traditional mashed potato topping.
Yes. There is no need to defrost the fish before cooking this healthy fish pie. It will defrost quickly in the pan as you are cooking the recipe.
Yes, I often freeze my fish pie. But I have found that it is better to freeze the cooked fish mix without the topping, as a freshly-made rosti mix goes crisper.
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Other easy healthy fish recipes
Other frozen fish recipes include this easy fish chowder, healthy fish and chips and these gluten free fish cakes. It's an easy way to include more fish in your diet.
You might also like this salmon and leek gratin bake with a generous portion of oily fish, rich in omega.
Recipe
Healthy Fish Pie (low fat, gluten free)
Ingredients
- 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
Instructions
- 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 slightly450 g potatoes
- 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 coloured1 tablespoon olive oil, 1 large leek
- 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.400 ml milk, 2 tablespoon cornflour, salt and pepper, ⅛ teaspoon grated of nutmeg
- 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.)150 g salmon fillet, 150 g white fish fillets such as cod, pollack or basa, 150 g smoked haddock fillet
- 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 minutes40 g grated cheddar or red leicester
Notes
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Louise Borton says
Easy recipe which delivers! Even better than my usual “full fat” version.
Impressed thank you
Wendy Faulkner says
Thank you, I'm so glad you enjoyed your fish pie.
Margaret says
I made this fish pie for the first time today. Super easy and delicious, will definitely do it again.
Wendy says
Thank you, that's great to hear:)
Kirstie says
Great tips for a quick fish pie. And I didn't even notice it was a healthy version!
Wendy says
Thank you for your feedback. I'm glad you enjoyed it.