Fish pie

Dinner

Item Rating: 68/100

1 serving (250 grams) contains 400 calories, 25.0 grams of protein, 20.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		377.4
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	9.4 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		75.5 mg	25%
Sodium		566.0 mg	24%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	2.8 g	10%
	Sugars	1.9 g
protein		23.6 g	47%
Vitamin D		188.7 mcg	943%
Calcium		141.5 mg	10%
Iron		1.9 mg	10%
Potassium		471.7 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 170 cal (45.0%)

Protein: 94 cal (25.0%)

Carbs: 113 cal (30.0%)

About Fish pie

Fish pie is a traditional British dish typically made with a creamy white sauce, mashed potatoes, and a combination of fish such as cod, haddock, or salmon. Rooted in English cuisine, it's a hearty, comforting meal with origins dating back to the 19th century. Nutritionally, fish pie is rich in protein from the fish, alongside essential omega-3 fatty acids. The dish also provides vitamins B12 and D as well as important minerals like iodine and selenium, depending on the fish used. The mashed potatoes cover boosts energy through complex carbohydrates. When made with milk or cream in the sauce, the dish offers additional calcium and vitamin D. Serving fish pie balances macronutrients of protein and carbs with modest fat content, depending on preparation style.

Health Benefits

• Rich in omega-3 fatty acids, which are crucial for heart health and brain function.
• High in vitamin B12, which supports energy metabolism and the production of red blood cells.
• Contains selenium, an antioxidant that supports immune system health and thyroid function.

Dietary Considerations

Allergens: Contains fish, milk, egg (if added to the recipe), wheat (if flour is in the sauce)

Suitable for: Pescatarian, high-protein diets

Not suitable for: Vegan, dairy-free, gluten-free (if wheat is used)

Selection and Storage

Fish pie can be stored in an airtight container in the refrigerator for up to 2 days. It can also be frozen; ensure it's cooled completely before freezing and use within one month. Reheat thoroughly before consuming.

Common Questions About Fish pie Nutrition

Is fish pie high in protein?

Yes, fish pie is typically high in protein due to its main ingredient—fish, such as cod, haddock, or salmon. A typical serving (about 200g) of fish pie provides approximately 20-25 grams of protein, depending on the fish used and the recipe.

Can I eat fish pie on a keto diet?

Traditional fish pie is not keto-friendly because it typically includes mashed potatoes, which are high in carbohydrates. However, you can make a low-carb version by replacing the potato topping with mashed cauliflower or a cheese and herb crust.

What are the health benefits of eating fish pie?

Fish pie offers several health benefits due to its primary ingredient, fish, which is rich in omega-3 fatty acids, vitamin D, and high-quality protein. These nutrients support brain function, heart health, and immune response. However, be cautious of recipes with high amounts of cream, cheese, or butter, which can increase saturated fat content.

What is a healthy portion size for fish pie?

A healthy portion size for fish pie is approximately 1 to 1.5 cups (200-250g). This amount provides a balanced meal when paired with a side of steamed vegetables or a green salad. Avoid oversizing portions, as the dish can be calorie-dense depending on the recipe.

How does fish pie compare to shepherd's pie in nutrition?

Fish pie generally contains more protein and omega-3 fatty acids due to the fish, while shepherd's pie, made with ground beef or lamb, is higher in iron and saturated fats. Fish pie may be a better option for heart health, but the choice depends on individual dietary needs and preferences.

Data Sources & Scientific References