Fish pie

Fish has many benefits – it contains good fats, loads of vitamins and is very rich in minerals.

This gorgeous pie includes oily fish, white fish and shellfish so you get the full range. The sauce is lightened up by using creme fraiche. So nice.

This one is a client-fave.

Prep time: 30 mins
Cook time: 20 mins
Servings: 4-6
Servings: 4-6

Ingredients

  • 2 salmon fillets
  • 2-3 pieces of white fish such as sea bass or cod
  • 1-2 pieces of smoked haddock
  • mug of prawns
  • 2-3 hard boiled eggs (optional)
  • 2 leeks, finely sliced
  • 1 onion finely chopped
  • 1-2 carrots, sliced
  • fresh spinach/asparagus/broccoli, about 2 mugs full (optional)
  • 500g/ml tub of full fat creme fraiche
  • 150g grated extra mature cheddar
  • fresh lemon juice
  • salt and pepper
  • pinch of nutmeg
  • 4-5 mugs of creamy mash made with milk and butter. You’ll prob need to peel 4-5 baking-size potatoes.

Instructions

Cook the fish, except prawns, in a pan of seasoned milk, you can throw in some herbs if you have any. Cook the prawns separately in butter. Buy frozen raw prawns.

Sauté the leeks, onion and carrots in butter, with seasoning.

Make the mash. No lumps please, creamy creamy buttery, add some salt!

Place cooked fish in earthenware dish and top with the leeks, onion and carrots. Add cooked broccoli or spinach if using.

Mix the creme fraiche with a large squeeze of lemon, black pepper, salt, nutmeg and some dijon mustard and spread it over the fish. Add a layer of grated cheese.

Slice the hard boiled eggs and lay them all over the top. Cover with the mash and another layer of cheese.

Bake for about 20 mins at about 180C.

Portion size should be about ¼ of a regular dinner plate for women and ⅓ for men.

Serve with green veg such as runner/green beans and peas.

Nutrition Info

Salmon

Salmon (and its peer, sea trout) is very high in Vitamin B12, which is important for red blood cell production. A deficiency in B12 can result in a form of anaemia. B12 also helps to regulate production of a hormone called Homocysteine, an excess of which can lead to heart and blood vessel disease and stroke. Salmon is also a good source of Vitamin D, whose functions include bone health, blood sugar control and immunity. Many people are Vitamin D deficient – our bodies largely get it from sunlight with food being a secondary source.

Always buy good salmon, responsibly produced and organic. Salmon farming is riddled with issues, not just for the fish themselves, and us as consumers, but for the environment.

Shellfish

Eating a wide variety of shellfish should leave you feeling far from crabby! They’re packed with a diverse range of micronutrients (vitamins and minerals):

  • Iron – transports oxygen around the body and supports the immune system and energy production.
  • Zinc – supports a healthy immune system and gene expression.
  • Magnesium – an integral part of bones and teeth as well as being a key player in energy production and maintaining a healthy nervous system.
  • Vitamin B12 – is crucial for a healthy brain and nervous system. It also helps form red blood cells and helps to create and control DNA. Every cell in the body depends on B12 as it plays a part in the synthesis of fatty acids and energy production.

Shellfish are also a rich source of protein and hold a healthy reservoir of omega-3 fatty acid which is vital for optimal health. However, if something smells (very) fishy, you probably shouldn’t eat them.

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Stress cannot exist in the presence of pie.

David Mamet

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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