High Protein Classic Fish Pie
Indulge in this wholesome and guilt-free twist on a traditional comfort food with our **High Protein Classic Fish Pie**. Packed with lean white fish, succulent salmon, and tender prawns, this dish gets an extra protein boost from nutrient-rich lentils and low-fat cottage cheese. The creamy yet light filling, infused with Dijon mustard and fresh herbs, is topped with a velvety mash made from a potato and cauliflower blend—lightened further with unsweetened almond milk and olive oil. To achieve that irresistible golden crust, egg whites are whisked and brushed atop the mash, which crisps up beautifully as it bakes. This hearty, fiber-rich, and low-fat fish pie is perfect for feeding the family or impressing guests, delivering big flavor while supporting your healthy lifestyle. Ready in just over an hour, it’s a modern, high-protein take on an all-time classic that you’ll want to make again and again.
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Recipe Information
Ingredients
- 500 grams White fish fillets (such as cod or haddock)
- 250 grams Salmon fillets
- 150 grams Prawns, peeled and deveined
- 200 grams Lentils, canned and drained
- 200 grams Low-fat cottage cheese
- 200 ml Skimmed milk
- 2 tablespoons Cornflour
- 3 Spring onions, finely chopped
- 100 grams Frozen peas
- 500 grams White potatoes, peeled and diced
- 300 grams Cauliflower florets
- 100 ml Unsweetened almond milk
- 2 Egg whites
- 1 tablespoon Olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Chopped fresh dill or parsley
Instructions
Preheat your oven to 200°C (400°F).
Begin by preparing the topping. Boil the diced potatoes and cauliflower florets in lightly salted water for about 15-20 minutes until soft.
Drain and mash the potatoes and cauliflower together with the almond milk and olive oil until smooth. Add salt and pepper to taste and set aside.
In a large shallow pan, heat a small amount of water and poach the white fish and salmon fillets for about 5 minutes until just cooked. Remove them from the pan and break into chunks.
Mix the cornflour with a splash of cold skimmed milk to make a slurry.
Pour the remaining skimmed milk into the pan and bring to a gentle simmer. Add the cornflour slurry and stir continuously until the sauce thickens.
Stir in the cottage cheese and Dijon mustard, then add the chopped spring onions and peas.
Gently fold the cooked fish, prawns, and lentils into the sauce, then add the chopped dill or parsley. Season with salt and pepper.
Transfer the fish mixture into a baking dish.
Cover the fish mixture evenly with the mashed potato and cauliflower topping. Fluff the topping with a fork to create an attractive texture.
Beat the egg whites until frothy and brush over the mash topping to help it crisp.
Bake in the preheated oven for 25 minutes, until the topping is golden brown.
Remove from the oven and let cool slightly before serving.
Nutrition Facts
Calories |
570 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 165 mg | 55% | |
| Sodium | 1040 mg | 45% | |
| Total Carbohydrate | 49.8 g | 18% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 11.1 g | ||
| Protein | 63.0 g | 126% | |
| Vitamin D | 7.0 mcg | 35% | |
| Calcium | 262 mg | 20% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 1731 mg | 37% | |
*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.
