Name: Fish Pie With Salmon, Cod and Haddock
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Ingredients: 240 g cod; 120 g smoked haddock; 120 g salmon; 100 g peas; 100 g sweetcorn; 4 spring onions; 1 tbsp fresh chopped chives; 3-4 tbsp fresh chopped parsley; 800 g potato; 400 ml milk + extra splash for mash; 3-4 tsp cornflour; 1/4 tsp salt (divided); Pinch of pepper; 1 tsp mustard powder

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What is a fish pie?

Fish pie is a classic dish with origins rooted in British cuisine, and its hearty, comforting appeal has led to its adaptation across the globe. Traditionally, it consists of chunks of white fish or a mix of fish varieties, all baked in a creamy sauce under a golden, fluffy mashed potato topping. Each region or household might incorporate local ingredients, like shellfish, different herbs, or even a topping of breadcrumbs instead of mash. This recipe is a modern take on the beloved dish, balancing the rich flavors with a focus on health and simplicity.

I have fond memories of fish pie—it was a staple in my early teen years when I began exploring healthier eating. Back then, I relied on ready-made versions, which, while convenient, eventually dulled my enthusiasm for the dish. After a long hiatus, I rediscovered fish pie and began making it from scratch. This homemade version is far tastier and remains a wholesome, balanced meal at just 400 calories per serving.

Is fish pie healthy?

Fish pie is a nutrient-dense dish. The cod, smoked haddock, and salmon provide an excellent source of lean protein, omega-3 fatty acids, and essential vitamins like B12 and D. The inclusion of peas and sweetcorn adds fibre, antioxidants, and natural sweetness. Potatoes, as the base for the mash, are a great source of potassium and energy without the need for excessive fat. This specific recipe has been adapted to be lower in calories and free from ultra-processed foods, using fresh herbs and a butterless roux. The plant-based milk option ensures the dish can also be enjoyed by those avoiding dairy.

Do you have a diet restriction?

This recipe is:

Gluten Free
Dairy Free (when made with plant based milk)
1 syn
Low fat
Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

Step 1: Prepare the potatoes

Start by peeling 800g of potatoes and chopping them into small, evenly sized chunks. This ensures they cook uniformly and reduces boiling time. Place the potatoes in a large saucepan and cover them with cold water. Bring the water to a boil, then reduce the heat and simmer for about 20 minutes, or until the potatoes are tender enough to be pierced easily with a fork. Once cooked, drain them thoroughly and leave them to steam dry in the colander for a minute—this step helps create fluffier mash.

Step 2: Choose and cut up your fish

While the potatoes are boiling, focus on the fish and vegetables. Take 240g of cod, 120g of smoked haddock, and 120g of salmon, removing any skin or bones, and cut them into roughly 1-inch chunks. Place the fish in a medium-sized ovenproof dish. Add 100g of peas and 100g of sweetcorn, both cooked or defrosted if frozen, for a burst of color and sweetness. Slice four spring onions finely and sprinkle them evenly across the fish and vegetables, ensuring everything is distributed for consistent flavour throughout the dish.

Step 3: Create the parsley sauce

To make the creamy parsley sauce, measure 400ml of milk and set aside 3-4 teaspoons of cornflour. In a small bowl, mix the cornflour with a few tablespoons of the milk to create a smooth slurry—this prevents lumps when it’s added to the sauce. Pour the remaining milk into a saucepan over low heat, adding the cornflour slurry, 1/8 teaspoon of salt, a pinch of pepper, 1 teaspoon of mustard powder, and the freshly chopped parsley and chives. Stir the mixture constantly with a wooden spoon or whisk to ensure it doesn’t stick or form lumps. Be patient; it can take 5-7 minutes for the sauce to thicken. Once thick, add to the fish and vegetables in an ovenproof dish and mix together well.

Step 4: Mash the potatoes!

Return to your cooked potatoes. Add a splash of milk, 1/8 teaspoon of salt, and a small knob of margarine or low-calorie butter. Mash the potatoes vigorously until they are smooth and creamy, making sure to break down any lumps. The texture should be light yet sturdy enough to spread easily. Spoon the mash onto the fish mixture in dollops, then use the back of the spoon to spread it evenly across the top. For an extra crispy finish, drag a fork over the surface of the mash to create ridges, which will brown beautifully during baking.

Step 6: Bake the Pie

Preheat your oven to 200°C (180°C fan). Place the assembled pie on the middle shelf and bake for 40 minutes, or until the mash is golden and crispy on top. Let the pie cool for a few minutes before serving, as this will help it set slightly and make it easier to portion. Serve with steamed greens or a side salad for a complete meal.

Variations of Fish Pie

Add prawns: Replace some of the fish with prawns for a seafood twist.
Cheesy mash: Mix grated low-fat cheddar into the mash for extra flavor.
Vegetable-packed: Add sautéed leeks or spinach for more greens.
Breadcrumb topping: Sprinkle breadcrumbs over the mash for added crunch.
Herb switch: Use dill instead of parsley for a different flavor profile.

FAQ

1. What milk can I use for the sauce? Any milk works! Dairy or plant-based options like oat or almond milk are excellent choices.

2. Can I reheat this dish? Yes. Store leftovers in the fridge for 2-3 days. Reheat in the oven or microwave until piping hot.

3. Can I freeze fish pie? Absolutely. Freeze the assembled pie before baking, or freeze portions after baking. Defrost thoroughly before reheating.

4. What other fish can I use? You can use haddock, pollock, or even trout—just aim for the same total weight.

5. Is the sauce gluten-free? Yes, this recipe uses cornflour instead of traditional flour, making it gluten-free.

6. How can I make it dairy-free? Use plant-based milk and a dairy-free margarine for the mash.

7. Can I make it ahead? Yes, you can assemble the pie up to a day in advance and store it in the fridge before baking.

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