Low Sodium Classic Fish Pie
Indulge in the comforting flavors of a **Low Sodium Classic Fish Pie**, a wholesome twist on a beloved British dish that’s perfect for heart-healthy diets without sacrificing taste. This recipe combines succulent white fish fillets, tender salmon, and juicy shrimp, all poached in a fragrant low-sodium vegetable broth with a hint of bay leaf for depth. A creamy, velvety sauce made with leeks, carrots, and a touch of fresh dill envelopes the seafood medley, while a light and fluffy mashed potato topping, infused with vegetable broth, adds the perfect finishing touch. Baked until golden and bubbling, this fish pie is a hearty yet balanced meal, rich in protein and lower in sodium, ideal for family dinners or special occasions. Serve with steamed vegetables or a crisp salad for a complete and nourishing plate.
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Recipe Information
Ingredients
- 300 grams Skinless white fish fillets (e.g., cod or haddock)
- 200 grams Skinless salmon fillets
- 150 grams Peeled and deveined shrimp
- 500 milliliters Low sodium vegetable broth
- 1 piece Bay leaf
- 40 grams Unsalted butter
- 40 grams All-purpose flour
- 200 milliliters Low sodium milk
- 1 cup Chopped leeks
- 2 medium Carrots, diced
- 100 grams Frozen peas
- 1 tablespoon Fresh dill, chopped
- 1 teaspoon Lemon zest
- 800 grams Potatoes, peeled and chopped
- 150 milliliters Low sodium vegetable broth (for mash)
- to taste Black pepper
Instructions
Preheat the oven to 200°C (392°F).
Place the white fish fillets, salmon fillets, and shrimp in a large pan. Add the low sodium vegetable broth and bay leaf. Bring to a gentle simmer over medium heat. Cook for about 5 minutes until the fish are just cooked. Remove the fish and shrimp using a slotted spoon and set aside. Reserve the broth.
In a separate saucepan, melt the unsalted butter over medium heat. Add the chopped leeks and carrots, cooking for about 5 minutes until softened.
Stir in the all-purpose flour, cooking for 1 minute. Gradually add the reserved broth and the low sodium milk, whisking continuously to prevent lumps. Bring to a simmer and cook for 5 minutes until thickened.
Gently fold in the cooked fish, shrimp, frozen peas, fresh dill, and lemon zest. Season with black pepper to taste.
Transfer the fish mixture to a deep baking dish.
Boil the potatoes in a pot of water for 15-20 minutes until tender. Drain and mash with the low sodium vegetable broth, creating a smooth topping.
Spread the potato mash evenly over the fish mixture in the baking dish.
Bake in the preheated oven for 30 minutes until the top is golden brown and the filling is bubbling.
Allow to cool slightly before serving with steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
2210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.3 g | 86% | |
| Saturated Fat | 28.4 g | 142% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 666 mg | 222% | |
| Sodium | 1169 mg | 51% | |
| Total Carbohydrate | 243.4 g | 89% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 37.7 g | ||
| Protein | 172.7 g | 345% | |
| Vitamin D | 43.8 mcg | 219% | |
| Calcium | 698 mg | 54% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 7241 mg | 154% | |
*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.
