Heart-Healthy Classic Fish Pie

Indulge in the comforting flavors of a "Heart-Healthy Classic Fish Pie," a lighter twist on the traditional favorite that's perfect for conscious eaters. This wholesome recipe combines tender chunks of salmon, white fish, and juicy prawns, all poached to perfection in a flavorful blend of low-sodium fish stock and skimmed milk. The fish is nestled under a creamy whole wheat roux infused with fresh parsley and dijon mustard, then topped with smooth, olive oil-infused mashed potatoes for a golden, crispy finish. Low in saturated fats and sodium, this guilt-free dish is packed with omega-3s and fiber, making it as nutritious as it is delicious. With just 20 minutes of prep time, it’s an ideal family dinner that pairs beautifully with a crisp side salad or steamed greens for an added dose of heart-healthy goodness. Perfect for anyone looking for a comforting yet health-conscious meal!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 200 grams salmon fillets
• 200 grams white fish fillets
• 100 grams peeled and deveined prawns
• 250 ml low-sodium fish stock
• 250 ml skimmed milk
• 2 tablespoons olive oil
• 2 tablespoons whole wheat flour
• 500 grams potatoes
• 1 tablespoon extra virgin olive oil
• 2 tablespoons fresh parsley
• 1 teaspoon dijon mustard
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt

Directions

Step 1

Preheat your oven to 200°C (392°F).

Step 2

Peel and chop the potatoes into even-sized chunks. Boil them in water until soft, about 15-20 minutes.

Step 3

While the potatoes are boiling, place the salmon, white fish, and prawns into a large saucepan.

Step 4

Add the skimmed milk and fish stock to the pan and bring to a gentle simmer over low heat. Poach the fish for about 5-7 minutes until just cooked, then remove the fish and prawns with a slotted spoon and set aside.

Step 5

Reserve the poaching liquid from the saucepan and set aside, discarding any fish skin if peeled.

Step 6

In a medium saucepan, heat 2 tablespoons of olive oil over medium heat. Add the whole wheat flour and stir continuously until a roux forms; cook for 1 minute.

Step 7

Gradually whisk in the reserved poaching liquid to the roux, stirring constantly to prevent lumps. Continue to cook until the sauce thickens, then stir in the parsley, dijon mustard, black pepper, and salt.

Step 8

Flake the poached fish into bite-sized pieces and evenly distribute the fish and prawns in an ovenproof dish.

Step 9

Pour the white sauce over the fish mixture, ensuring it is evenly covered.

Step 10

Drain the boiled potatoes, then mash with 1 tablespoon of extra virgin olive oil until smooth and creamy. Season with a pinch of salt if desired.

Step 11

Carefully spread the mashed potatoes over the fish mixture in the dish, using a fork to roughen the surface.

Step 12

Bake in the preheated oven for approximately 25-30 minutes or until the top is golden and crispy.

Step 13

Rest the pie for 5 minutes before serving with a refreshing side salad or steamed greens for an extra heart-healthy boost.

Nutrition Facts

Serving size	(1585.7g)

Amount per serving	% Daily Value*
Calories	1674.7

Total Fat 70.5g	0%
Saturated Fat 10.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 380.3mg	0%
Sodium 1282.8mg	0%
Total Carbohydrate 132.0g	0%
Dietary Fiber 15.0g	0%
Total Sugars 19.0g
Protein 131.4g	0%

Vitamin D 658.1IU	0%
Calcium 496.9mg	0%
Iron 9.4mg	0%
Potassium 4135.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.6%

Protein: 31.1%

Carbs: 31.3%