Healthy Two Potato Fish Pie
Dive into a comforting, nutritious twist on a classic with this Healthy Two Potato Fish Pie. Featuring a velvety mash of sweet and white potatoes, this hearty dish is packed with lean protein from white fish, smoked fish, and prawns, balanced with the subtle sweetness of carrots, peas, and the earthy freshness of parsley. A creamy, low-fat milk sauce ties it all together, while a sprinkle of optional cheddar cheese adds just the right touch of indulgence. Perfect for a wholesome family dinner, this oven-baked fish pie is golden, bubbling, and irresistibly delicious, with the added bonus of being lighter and healthier than traditional versions. Quick to prepare and brimming with omega-3s, vitamins, and fiber, it’s a satisfying meal to keep in your weeknight rotation!
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Recipe Information
Ingredients
- 500 grams Sweet potatoes
- 500 grams White potatoes (e.g., Yukon Gold)
- 30 grams Unsalted butter
- 200 milliliters Low-fat milk
- 1 tablespoon Olive oil
- 1 medium, finely chopped Onion
- 2 medium, diced Carrots
- 400 grams White fish fillets (e.g., cod or haddock)
- 200 grams Smoked fish fillets (e.g., smoked haddock)
- 100 grams Prawns
- 100 grams Frozen peas
- 2 tablespoons, chopped Fresh parsley
- 2 tablespoons Whole wheat flour
- 50 grams Grated cheddar cheese (optional)
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
Instructions
Peel and dice the sweet potatoes and white potatoes into even chunks. Cook in a large pot of boiling salted water for 15-20 minutes, or until tender. Drain and mash with half the butter and 100 ml of milk. Set aside.
Preheat the oven to 200°C (400°F).
Heat the olive oil in a large pan over medium heat. Add the chopped onion and diced carrots, cooking until softened, about 5 minutes.
Cut the white fish and smoked fish into bite-sized pieces and layer them in a large baking dish along with the prawns and frozen peas.
Stir the flour into the softened onion and carrots, and cook for 1 minute. Gradually add the remaining 100 ml of milk, whisking constantly to avoid lumps. Bring to a simmer and cook until the sauce thickens, about 3 minutes.
Stir the chopped parsley, salt, and pepper into the sauce, then pour it over the fish, prawns, and peas in the baking dish.
Spread the mashed two-potato mixture evenly over the top of the filling. Sprinkle with grated cheddar cheese if using.
Bake in the preheated oven for 25 minutes, or until the top is golden and the filling is bubbling.
Let the pie cool slightly before serving. Enjoy your Healthy Two Potato Fish Pie!
Nutrition Facts
Calories |
2290 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.1 g | 85% | |
| Saturated Fat | 29.8 g | 149% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 651 mg | 217% | |
| Sodium | 4503 mg | 196% | |
| Total Carbohydrate | 244.5 g | 89% | |
| Dietary Fiber | 34.5 g | 123% | |
| Total Sugars | 45.4 g | ||
| Protein | 186.1 g | 372% | |
| Vitamin D | 30.3 mcg | 151% | |
| Calcium | 866 mg | 67% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 4865 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
