Farmersgirl Kitchen

Low Calorie Fish Pie

Delicious low calorie Fish Pie - 300 kcal per portion, ideal for 5:2

I just love Fish Pie, tasty chunks of fish, in a creamy sauce topped with mashed potatoes. This version is a Low Calorie Fish Pie which, although lower in calories,  still tastes great.  

I wrote about how I use the 5:2 Fasting Diet to control my weight and posted a recipe for Sweet and Sour Turkey Meatballs a few weeks ago.  This time I’ve developed a Low Calorie Fish Pie using ordinary ingredients and coming in at under 300 kcals per portion

EAsy ingredients to make low cal fish pie

 

As a child I remember my Mum making fish pie quite often, we had a fish van that visited the village, in fact, I think it still does, and it would usually be whiting or haddock that she would buy for a fish pie.  Fish Pie was a good way to make a little fish go a long way for a growing family.

I used a pack of fish pie mix which included smoked haddock, salmon and haddock, it’s a handy way to get some different flavours and textures into your fish pie.  I also added spinach rather than the parsley that Mum would have mixed into the sauce.  Spinach is a great vegetable when you are looking for a low calorie vitamin and mineral boost, and it’s only 7 calories per 100g!

 

By adding spinach to the fish pie, you get added vitamins and minerals

Another of my Mum’s tips was to use cornflour to make the sauce rather than making a roux with butter and flour, this also cuts down on the fat and calories, if the sauce is well seasoned then you won’t miss the butter.  I used a teaspoon of Captain Cat’s Mor Fish Seasoning, which I found in Marks and Spencers, but some sea salt and freshly ground pepper will do just as well. 

To make my mash fine enough to pipe, I put my potatoes through a potato ricer, but you don’t have to pipe it, just dollop it on, the crustier it looks the more nice crisp bits will form in the oven – delicious!

 

Low Calorie Fish Pie 5:2

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Low Calorie Fish Pie
Serves 4
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
Ingredients
  1. 400g frozen fish pie mix
  2. 200g spinach
  3. 1 1/2 tbsp cornflour
  4. 450 ml semi-skimmed milk
  5. 500g potatoes
  6. 1 egg
Instructions
  1. Peel and chop the potatoes and boil until soft.
  2. Push the cooked potatoes through a potato ricer or mash.
  3. Add a little semi-skimmed milk to get a creamy mash consistency.
  4. Make the sauce by mixing some of the cold milk with the cornflour to make a thick paste, then heat the milk to just below boiling point, about 3 minutes in the microwave or heat in a pan on the stove.
  5. Pour the hot milk into the cornflour paste and stir until thoroughly mixed, then heat for 1 more minute in the microwave until thickened.
  6. Season the sauce with salt & pepper or other seasoning of your choice. The sauce should be quite thick as the frozen fish and the spinach will release water while cooking in the pie.
  7. Place the frozen fish in an ovenproof dish, add half the sauce, then cover with the spinach leaves.
  8. Pour over the remaining sauce, the spinach will wilt with the heat of the sauce.
  9. Top the fish and spinach with the mash (you don't have to pipe it, but it does look pretty).
  10. Beat the egg and brush the top of the mash with beaten egg.
  11. Bake for 40 minutes at 170C or until bubbling and golden brown.
Notes
  1. If your sauce is not thick enough, then mix another teaspoon of cornflour with cold milk and pour into the hot sauce mix, stirring all the time.
Calorie Count
  1. 400g fish pie mix 312 kcal; 200g spinach 14 kcal; 1.5 tbsp cornflour 81 kcal; 450 ml semi-skimmed milk 153 kcal; 500 g potato 462 kcal; 1 egg 78 kcal.
  2. Total Calories - 1,100 kcal
  3. 183 kcal per portion if serving 6
  4. 275 kcal per portion if serving 4 add 50 g runner beans = 291 kcal
Farmersgirl Kitchen http://farmersgirlkitchen.co.uk/
The Low Calorie Fish Pie does not really need accompaniment as it includes spinach, but I served my fish pie with some fresh runner beans that my neighbour had given us from her garden. 

Inheritance Recipes logo

As this Low Calorie Fish Pie is based on my Mum’s fish pie recipe, I’m linking up with Inheritance Recipes, the linky run by Coffee and Vanilla and Pebble Soup  This month the linky is being hosted at Coffee and Vanilla so pop over and check out the recipes. 

a spoonful of low calorie fish pie

 

FOR MORE LOW CALORIE RECIPES FOLLOW MY 5:2 PINTEREST BOARD

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Comments

  1. Leave a Reply

    Lucy
    September 9, 2016

    Your fish pie looks so delicious Janice, I have never piped potato on a pie but I must try it as love the effect. I am going to make this very soon as I think it would work with WeightWatchers too.

    • Leave a Reply

      Janice Pattie
      September 10, 2016

      Thank you Lucy, it’s not too difficult you just have to get the consistency right so it comes through and still holds it’s shape.

    • Leave a Reply

      Janice Pattie
      September 11, 2016

      Thanks Christina, it’s a really nostalgic dish for me and very versatile.

  2. Leave a Reply

    Margot
    September 10, 2016

    This looks amazing! To makes things even better this is 5:2 diet recipe which worked great for me some time ago, I really need to start it again. Thank you for sharing with the Inheritance Recipes.
    Margot recently posted…Autumn Holidays Crafts for KidsMy Profile

    • Leave a Reply

      Janice Pattie
      September 11, 2016

      Thank you, Margot. It’s a good recipe for 5:2 and all the family too.

    • Leave a Reply

      Janice Pattie
      September 11, 2016

      I know Becca, it is clever. It’s something my Mum has been doing as long as I can remember and it’s so simple.

    • Leave a Reply

      Janice Pattie
      September 11, 2016

      Thank you Sylvia, it certainly is one of my favourite comfort foods.

    • Leave a Reply

      Janice Pattie
      September 11, 2016

      Thanks Emma, I’m certainly trying to pack in the flavour and reduce the calories

    • Leave a Reply

      Janice Pattie
      September 12, 2016

      Thanks Nayna, it is a lovely comforting dish.

  3. Leave a Reply

    Pebble Soup
    September 28, 2016

    It’s so easy when you know how and believe me this is going to go on my weekly plan. I so need to lose weight. Thanks for linking your mum’s recipe to InheritanceRecipes

    • Leave a Reply

      Janice Pattie
      September 28, 2016

      Thanks Solange, I hope you enjoy it!

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