Low Fat Fish Pie
This creamy and delicious fish pie topped with fluffy mashed potatoes neither looks nor tastes low fat. It’s comfort food at its best, and highly nutritious, too. Serve it with your favourite vegetables for a delicious Friday evening meal.
Low Fat Fish Pie
Ingredients
Ingredients
- 1 cup non-fat milk
- 1/2 cup finely chopped onion
- Freshly ground black pepper
- 1 tbsp cornstarch dissolved in 1/4 cup water or non-fat milk
- 1 pound cod fillet, cut into four pieces
- 1/4 cup finely chopped fresh parsley
- 1 cup frozen peas
- 3/4 cup frozen sweet corn
For the Topping
- 2 pounds potatoes, peeled and cut into 1-1 1/2 inch pieces
- 1/2 cup non fat milk
- 1 tbsp light butter
Method
Method
Method
- Preheat oven to 400 degrees.
- Bring a large pot of water to a boil.
- Add potatoes, reduce heat to medium and cook potatoes until tender—about 15 – 20 minutes.
- While potatoes are cooking, bring 1 cup of non-fat milk to a simmer in a medium pan.
- Add onion, and season with pepper.
- Gently place fish in the pan and cook on low – medium heat until fish flakes easily with a fork – about 10 minutes.
- Remove fish from the pan and place in an 8 x 8 baking dish and cut into small chunks.
Sprinkle parsley, peas and sweet corn over the fish.
- Dissolve 1 tbsp cornstarch in 1/4 cup milk and add to the pan.
- Stir and cook on low heat until thickened. Pour sauce over fish and vegetables.
- Drain water from potatoes, add milk and butter, then mash until smooth.
- Spread mashed potato on top of the fish, and use a fork to fluff the potato.
- Bake for 15 minutes until the top browns slightly and the filling bubbles.
Serves 6 – Serving Size 1/6 – Nutrition Per Serving
Calories: 240, Fat: 2g, Carbohydrate: 36g, Fibre: 5g, Protein: 20