Heart-Healthy Classic Fish Pie
Elevate your comfort food game with our *Heart-Healthy Classic Fish Pie*, a deliciously wholesome twist on a timeless favorite. This recipe features succulent salmon, tender white fish, and juicy prawns, all poached in a light, flavorful blend of low-sodium fish stock and skimmed milk. A velvety whole-grain roux infused with Dijon mustard, fresh parsley, and gentle seasonings creates a creamy yet guilt-free base, while a golden crown of olive oil-infused mashed potatoes adds the perfect finishing touch. Carefully crafted to be lower in saturated fats and sodium, this fish pie offers a nutritious, satisfying main course that’s perfect for weeknight dinners or cozy family meals. Pair it with a crisp green salad or steamed vegetables for a heart-healthy feast that's both nourishing and delicious!
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Recipe Information
Ingredients
- 200 grams salmon fillets
- 200 grams white fish fillets
- 100 grams peeled and deveined prawns
- 250 ml low-sodium fish stock
- 250 ml skimmed milk
- 2 tablespoons olive oil
- 2 tablespoons whole wheat flour
- 500 grams potatoes
- 1 tablespoon extra virgin olive oil
- 2 tablespoons fresh parsley
- 1 teaspoon dijon mustard
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Preheat your oven to 200°C (392°F).
Peel and chop the potatoes into even-sized chunks. Boil them in water until soft, about 15-20 minutes.
While the potatoes are boiling, place the salmon, white fish, and prawns into a large saucepan.
Add the skimmed milk and fish stock to the pan and bring to a gentle simmer over low heat. Poach the fish for about 5-7 minutes until just cooked, then remove the fish and prawns with a slotted spoon and set aside.
Reserve the poaching liquid from the saucepan and set aside, discarding any fish skin if peeled.
In a medium saucepan, heat 2 tablespoons of olive oil over medium heat. Add the whole wheat flour and stir continuously until a roux forms; cook for 1 minute.
Gradually whisk in the reserved poaching liquid to the roux, stirring constantly to prevent lumps. Continue to cook until the sauce thickens, then stir in the parsley, dijon mustard, black pepper, and salt.
Flake the poached fish into bite-sized pieces and evenly distribute the fish and prawns in an ovenproof dish.
Pour the white sauce over the fish mixture, ensuring it is evenly covered.
Drain the boiled potatoes, then mash with 1 tablespoon of extra virgin olive oil until smooth and creamy. Season with a pinch of salt if desired.
Carefully spread the mashed potatoes over the fish mixture in the dish, using a fork to roughen the surface.
Bake in the preheated oven for approximately 25-30 minutes or until the top is golden and crispy.
Rest the pie for 5 minutes before serving with a refreshing side salad or steamed greens for an extra heart-healthy boost.
Nutrition Facts
Calories |
1675 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.5 g | 90% | |
| Saturated Fat | 10.6 g | 53% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 380 mg | 127% | |
| Sodium | 1283 mg | 56% | |
| Total Carbohydrate | 132.0 g | 48% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 19.0 g | ||
| Protein | 131.4 g | 263% | |
| Vitamin D | 16.5 mcg | 82% | |
| Calcium | 497 mg | 38% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 4136 mg | 88% | |
*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.
