Healthy fish pie
- Nadine Brown
Published: February 25, 2021 at 10:30 AM
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Serves 4
Easy
Total time: 1 hr
+ Infusing
A star rating of 4.5 out of 5.2 ratingsRate
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Make your next fish pie more nutritious and colourful with cooked beetroot wedges and fresh herbs. Packed with haddock, salmon, prawns and butter beans, it's a high-protein option, too
Healthy
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Make this healthy fish pie, then check out our classic fish pie, fish pie lasagne, easy fish pie and more comforting fish pie recipes.
Looking for more healthy dinner ideas? Try our healthy fish cakes, healthy salmon pasta and healthy cod and rice one-pot.
Ingredients
Nutrition
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325ml semi-skimmed milk
-
1½ tbsp cornflour
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1 small onion
thickly sliced
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2 bay leaves
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270g skinless haddock fillets
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240g skinless salmon fillets
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1 tsp Dijon mustard
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200g frozen prawns
defrosted
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4 cooked beetroots
cut into wedges
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2 tbsp dill
roughly chopped, plus extra to garnish
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2 tbsp flat-leaf parsley
roughly chopped
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1 tbsp tarragon
roughly chopped
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1 litre (using 1 stock cube) vegetable stock
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1 (approximately 400g) small cauliflower
leaves removed, roughly chopped
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400g tin butter beans
drained and rinsed
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1 tbsp olive oil
Nutrition: per serving
-
kcal430
low
-
fat15.7g
low
-
saturates3.4g
-
carbs25.2g
-
sugars11.7g
-
fibre7.6g
-
protein43.3g
high
-
salt1.5g
low
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Method
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step 1
In a small bowl, stir 1½ tbsp of the milk with the cornflour and set aside.
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step 2
Put the remaining milk, onion and bay leaves in a wide, lidded pan over a low heat. Add the fish, bring to a simmer, and gently cook the fish for 3 minutes until just cooked through. Remove from the heat, cover and leave to infuse for 10 minutes. Drain off and reserve the milk, transferring the fish into a deep 20cm x 20cm baking dish. Pour the milk back into the pan, discarding the onion and bay leaves.
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step 3
Stir the cornflour mixture again, then stir it into the milk. Return the pan to the heat and stir continuously for 5 minutes until thickened. Remove from the heat and stir in the mustard. Add the fish to the sauce, along with the prawns, beetroots and herbs, seasoning well. Tip everything into the baking dish.
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step 4
Meanwhile, pour the stock into a large pan and bring to a boil. Boil the cauliflower for 10-12 minutes or until tender. Drain the cauliflower, reserving 50ml of the stock. Add the cauliflower to a food processor along with the butter beans. Blitz, adding 2-3 tbsp of the reserved stock until you get a smooth mash. Alternatively, you can mash the cauliflower and beans in a large bowl using a potato masher, but it won’t be as smooth. Season to taste and give it one last blitz.
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step 5
Heat the oven to 180C/fan 160C/gas 4. Top the fish mixture with the mash. Create a swirled pattern on top with a fork and brush with the olive oil. Put on a baking sheet and transfer to the oven for 20-25 minutes or until lightly golden on top and bubbling. If you want a bit more colour on the pie, put it under a hot grill for 2-3 minutes. Serve sprinkled with the remaining dill.
Check out our best fish pie recipes
Authors
Nadine Brown
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A star rating of 4.5 out of 5.2 ratings
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