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Healthy fish pie

Fish pie with swede & potato topping

Healthy fish pie

Name: Healthy fish pie
Total time: 1 h 15 min
Yield: 4
Cuisine: British
Ingredients: 500g floury potato cut into chunks; 1medium swede (weighing about 600g/1lb 5oz), cut into chunks; 200g tub low-fat soft cheese with garlic and herbs; 150ml vegetable stock (we used low sodium stock); 4 tsp cornflour blended with 2 tbsp cold water; 650g skinless, boneless cod cut into large chunks; 100g cooked peeled prawn; 1 tsp chopped fresh parsley

Good Food team

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Serves 4

Easy

Total time: 1 hr and 15 mins

Ready in about 1¼ hours

A star rating of 4.7 out of 5.151 ratingsRate

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Making fish pie can be a palaver - not this one! Our healthy fish pie is simple to make and ready in just over an hour

Healthy

Low calorie

Low fat

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Ingredients

Nutrition

Units:

MetricUS

500g floury potato

cut into chunks
1medium swede

(weighing about 600g/1lb 5oz), cut into chunks
200g tub low-fat soft cheese

with garlic and herbs
150ml vegetable stock

(we used low sodium stock)
4 tsp cornflour

blended with 2 tbsp cold water
650g skinless, boneless cod

cut into large chunks
100g cooked peeled prawn
1 tsp chopped fresh parsley

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Nutrition: per serving

kcal335
fat7g
saturates4g
carbs29g
sugars6g

low
fibre3g
protein38g

high
salt1.42g

Method

step 1

Cook the potatoes and swede in boiling water until tender (about 20 minutes).
step 2

Preheat the oven to 190C/gas 5/fan 170C.While the potatoes and swede cook, put the soft cheese and stock into a large saucepan and heat gently, stirring with a wooden spoon, until blended and smooth. Now add the blended cornflour and cook until thick.
step 3

Stir the fish into the sauce with the prawns and parsley. Season with some pepper.
step 4

Tip the mixture into a 1.5 litre/2¾ pint baking dish. Drain the potatoes and swede, mash them well and season with black pepper. Spoon the mash over the fish to cover it completely. Bake for 25-30 minutes until piping hot, then transfer to a hot grill for a few minutes to brown the top. Serve with frozen peas or sweetcorn.

RECIPE TIPS

MAKING IT SPECIAL

Make a really special version by using salmon instead of cod and frozen seafood cocktail instead of the prawns.

MAKING IT BUDGET

For an economical version, add frozen peas and sliced mushrooms to the sauce instead of the prawns.

Recipe from Good Food magazine, January 2003

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A star rating of 4.7 out of 5.151 ratings

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