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Low calorie fish pie recipe

Low calorie fish pie recipe


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  • Recipes
  • Dish type
  • Pies and tarts
  • Savoury pies and tarts
  • Fish pie
  • Cod pie

Just because this is low calorie doesn't mean it's lacking in flavour or portion size. I've played around with this recipe and it'll deliver four man-sized portions and plenty of flavour for less than 500 calories per serving! I achieved most of this simply by substituting half of the potato for swede (the swede gives the mash a nice colour too) and using a low calorie cheese spread instead of Red Leicester or Cheddar.

43 people made this

IngredientsServes: 4

  • 400g cod or any other white fish
  • 200g smoked cod or haddock
  • 500ml skimmed milk
  • 50g cornflour
  • 2 tablespoons chopped fresh parsley
  • salt and pepper, to taste
  • 300g frozen mini veg
  • 600g boiled and mashed potato (do not cream with any butter or milk)
  • 500g boiled and mashed swede
  • 200g low calorie soft cheese
  • 1 slice of wholemeal bread, crumbed

MethodPrep:30min ›Cook:30min ›Ready in:1hr

  1. Poach the fish in 400ml of the milk until cooked through. Remove the fish from the milk and put into a large baking dish (retain the milk).
  2. Blend the cornflour with the remaining milk, then stir into the poaching milk, heating gently till thickened. Add the chopped parsley and season with salt and pepper.
  3. Put the frozen veg in the baking dish with the fish and pour the sauce over the top.
  4. Mix the mashed potato and swede with the soft cheese; spread over the top of the fish mixture in the baking dish. Sprinkle over the breadcrumbs.
  5. Bake in a preheated 200 C / Gas 6 oven for 30 minutes, or until golden and bubbly. Nice served with green beans or other seasonal veg.

Tip

You can use any combination of fish you like or that is in season or on offer, but some fish like salmon may raise the calories (though the calories in fish are out weighed by the nutrition anyway). The calorie saving trick with the mash and swede can also be used on a shepherd's pie.

Calories

I have worked about 1800 calories in the entire dish, which makes for just over 450 calories per portion if serving four.

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Slimming World Fish Pie - Syn Free

Here, I show you how to make a delicious and easy Slimming World Fish Pie. It's also Syn Free using blended oats, milk and cheese as part of your Healthy Extra A & B when serving 4 people. For the slightly different none Slimming World version, click here.

I've wanted to make my own Slimming World Fish Pie for so long! Years, in fact. But the reason I've never found the right time is because fish isn't everyone's favourite in our house.

I love cooking fish recipes for lunches (and so does my dog!) But my husband, not so much. So I whipped this up with enough portions to last three the next three days.

It's also a great meal to make ahead and freeze.


Xanthan gum is a gluten free thickener that works a bit like cornflour but helps to keep the calories low. A little goes a very long way and you’ll only need 1/4 tsp of xanthan gum for every 1 tbsp cornflour.

This post contains affiliate links: what this means

A good potato masher is an absolutely essential piece of kitchen equipment! We love this one as it can fold flat which makes storage super easy.

You can grab Xanthan Gum in the free from aisle of any supermarket, or you can also find it on Amazon.


50 Real Food Recipes for Under 500 Calories. Just cook, serve and enjoy
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  • 800g potatoes, peeled and cut into 2cm cubes
  • 20g butter
  • 2 tablespoons semi skimmed milk
  • 300ml crème fraîche
  • 4 spring onions, sliced
  • ½ x 28g pack Sainsbury's flat leaf parsley, roughly chopped
  • 1 lemon, zest only
  • 2 tablespoons cornflour
  • 800g fish pie mix
  • 40g Cheddar, grated

Preheat the oven to 200ºC, fan 180ºC, gas mark 6.

Place the potatoes in a pan, cover with cold water and bring to the boil. Cook for 15 minutes until tender, then drain and mash with the butter and milk.

Meanwhile, mix the crème fraîche with the spring onions, parsley, lemon zest and cornflour.

Fold the fish pie mix into the crème fraîche mixture and season generously with salt and freshly ground black pepper.

Spoon this mix into a 1.2-litre ovenproof dish and cover with the mashed potato.

Sprinkle over the cheese and cook on a baking tray in the oven for 30-35 minutes, until bubbling and golden.


5:2 Fast Diet Tips Part Two and Fish Pie

The 5:2 Diet or Fast Diet has become very popular in the UK since Michael Moseley&rsquos programme on Horizon. For me, while there may be some secrets to intermittent fasting, the reason the 5:2 diet works and helps you lose weight, stay healthy and live longer is common sense.

For two days a week (or more if you chose to try alternate day fasting), you need to think about what you are eating and keep your calorie count to under 500 for a woman and under 600 for a man. That means you really can&rsquot drink any alcohol and, if you want to avoid feeling very hungry you need to be careful about the food choices you make. For me, at least, the result is that the next day cravings for sweets, alcohol and even chocolate(!) diminishes

A few tips to make life easier if you are trying to follow the 5:2 fast diet.

  • Drink plenty of black or green tea, herbal teas or water. If you really don&rsquot like them, then black coffee in moderation will be fine (or save 40 calories for some skimmed milk). If you feel REALLY hungry, fizzy water or zero calorie fizzy drinks will temporarily work.
  • Keep packets of low calorie instant soup (I like miso soup) on hand. They are generally around 50 calories but I find a cup of miso soup really does make me feel full. I have friends following this diet plan who drink hot bovril for the same reason.
  • If you don&rsquot normally eat breakfast (like me), then don&rsquot do so on a fast day. If you are a breakfast person, recommended ideas are a boiled or poached egg, porridge made with water or zero fat yoghurt with some fresh fruit.
  • If you plan on cooking rather than using ready meals (personally I find I can create much more filling dishes myself than those I buy in the supermarket), invest in 1cal oil spray and use that for stirfries, softening onions etc. It&rsquos very easy to add too much oil or butter to a dish and really raise the calorie count
  • Try substituting lower calorie ingredients for traditional ones so that you don&rsquot have to stop eating your favourite dishes. The fish pie below uses no butter in the white sauce and the mash is a mixture of celeriac and cauliflower. It is light, tasty and very warming on a cold winter day. In the same way, using venison instead of pork sausages and white fish instead of salmon will help keep the calories down. And eat plenty of low calorie vegetables &ndash steamed broccoli, cabbage, cauliflower, mangetout, asparagus and courgettes for example.
  • Remember, you only need to do this for two days of the week&hellipfor me, that&rsquos what really helps me keep going. I think the best diets are ones which can become a lifestyle &ndash the 5-2 fast diet works for me in a way no other diet has to date.

  • 300 g Fish a mixture of smoked and fresh - I used haddock, smoked haddock and salmon
  • 1 Shallot
  • 4 Tomatoes skin removed and chopped
  • 40 ml Skimmed milk
  • 300 g Cauliflower
  • 300 g Celeriac Root
  • 1 teaspoon Cornflour
  • 1 tablespoon Low fat creme fraiche
  • 2 Bay Leaves
  • 20 g Parmesan or strong cheddar finely grated

This recipe cuts the calories of a traditional fish pie (around 500) down to under 300, depending on the mix of fish you use. Mine was lovely wild fish from DelishFish in Scotland and I think using a good smoked haddock DOES make a lot of difference to how well this pie turns out. Salmon is actually relatively high in calories, about 200 calories per 100 grams, so if you really need to keep the calories down low, use a different white fish (cod, hake or monkfish for example) or prawns instead (you shouldn&rsquot need to poach the prawns, just add them into the fish mixture at the last minute). It is genuinely delicious, the very light sauce binding the fish together with a topping that is actually rather tastier than potato mash in my view, makes for something quite special.

The method of making mash with celeriac and cauliflower mixed worked very well and I&rsquom planning on trying a shepherds pie using the same mixture. I wanted to reduce the calories in the mash down as far as possible while keeping a mixture that wasn&rsquot too watery. Because the mix is very light, you really don&rsquot need to add cream or butter (though of course you could if you were not doing a 5-2 diet fast day). The quantity I&rsquove given makes enough topping for four portions and works out at about 50 calories per portion. By comparison, the same quantity of mashed potato by weight would be be a third more.

I feel better and I hope look better from following the 5-2 fast diet for a few months. I am not finding it hard to do, other than the occasional hunger pang. I&rsquom working on reducing the calories in some of my favourite recipes simply so that I can enjoy them myself on 5-2 diet fast days. But some of them, like this one, are quite nice enough to eat anyway whether or not you are trying to lose weight.

Good luck to everyone who is also doing the 5-2 fast diet &ndash do feel free to comment or add your own tips here.

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

only 40ml of milk for the white sauce? Dont you mean 400ml??

Hi Fiona – A brand newbie from the States. I just did my first fast day yesterday and it was tough, but I’m so proud I made it. I didn’t plan well, so I went online today and found your website. It’s now in my favourites!! Thank you for this fish pie. I think my husband (who is not fasting) will equally find it enjoyable.

Thanks Mary Ann. We have a few facebook groups do let me know if you want any links because I personally find them very supportive and helpful!

Hi Fiona, I have been doing the 5:2 diet for a few weeks now, getting results so will continue but always looking for new ideas on what to eat. Also it would be good to hear how other people are managing their diets. So if you can send me the facebook links that would be great .
Thanks
Karen

this is the largest of the groups I m in and this one https://www.facebook.com/groups/the52diet/ is very supportive, if a little bit smaller

Thankyou for sharing some great tips and great recipes! We had a similar steamed thai fish tonight and I will try the pie tomorrow! Thankyou for all your time in putting this together. Bron, starting the 5:2 tomorrow!

good luck! there are quite a few support groups on facebook if you want to find others doing 5:2 let me know and I’ll post the links

Wondering what you mean by this: ” For me, at least, the result is that the next day cravings for sweets, alcohol and even chocolate(!)” Is part of the sentence missing? You mean you have a lot of cravings the next day?

I’m sure you realised that somehow a word had been dropped from the end of the phrase. I’ve corrected it now. I suspect it happened, along with the image error, when we transferred the site to a new theme last week

this might be better with a dash of Tabasco’!

Awesome recipe! I commend you on your willpower – not sure if I could do it, especially this close to the holidays

Oooh this sounds yummy. I love fish pie so think I’m gunna try this at the weekend x

how many calories is the fish pie?Im a newbie to 5:2.

It depends on the proportion of fish you use. Salmon is around 200cals per 100g. while Haddock is half that. So, if you make this dish up using 300 grams of fish, split equally between the three varieties I’ve listed, the fish itself will account for around 100 calories per serving, the sauce around 50 calories and the topping a further 80-100 calories (e.g. 250 calories). The main calorie savings come from the topping of tomato and cauliflower and celeriac mash and from using a much lighter sauce for the fish than would be traditional.

awesome ideas as usual. your photos are magical

I applaud your diet discipline but find it hard to warm up to the non-vegetarian meal plans (just as carnivores may balk at vegetarian meal plans).

I don’t object to eating a vegetarian meal every so often. And a lot of the home made soups I make ARE vegetarian (and I think my most popular recipe on here is mushroom goulash!). But I like meat and fish too.


Nope! This recipe is so simple to make that you’ve probably got most of the ingredients in your cupboard already.

There are 432 calories per portion in this Fish and Chip Pie which means it falls into our Weekly Indulgence category.

This Fish and Chip Pie is perfect if you’re following a calorie controlled diet and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website .

Step 1

Preheat the oven to 200ºC.

Step 2

Cut the potatoes into 1cm wide slices, then cut the slices into 1cm wide chips and place in a bowl of cold water to rinse off the starch.

Step 3

Tip the chips into a colander and drain away the starchy water. Place the chips on absorbent kitchen paper and pat dry.

Step 4

Place the dry chips on a non stick baking tray and spray well with low calorie cooking spray. Place in the preheated oven for 20 minutes, turning the chips once. The chips will be slightly tender at this point but not completely cooked. Remove from the oven and set aside.

Step 5

Place the fish in a medium frying pan with the milk, spring onion and lemon zest. Season well with salt and pepper and place over a low heat. Cover with a lid and simmer for 10 minutes, until the fish is just starting to flake. Don’t stir otherwise the fish will break up.

Step 6

Spray the ovenproof dish with a little low calorie spray and use to grease the dish.

Step 7

Place the mushy peas in the ovenproof dish and spread out evenly.

Step 8

Remove the frying pan from the heat, and using a large slotted spoon, remove the fish from the cooking liquid and place evenly on top of the mushy peas. Keep the cooking liquid in the frying pan as this will be used to make the sauce.

Step 9

Mix the cornflour with the water until smooth. Tip into the cooking liquid in the frying pan and stir until evenly mixed in. Place over a low heat and simmer for 3 – 4 minutes, stirring until slightly thickened.

Step 10

Pour the sauce over the fish and mushy peas in the ovenproof dish.

Step 11

Place the chips in a medium bowl and spray with low calorie cooking spray. Add the vinegar and season well with salt and pepper. Toss the chips to coat them well.

Step 12

Place the chips evenly on top of the pie. Place on a baking tray and bake in the oven for 15 – 20 minutes. The pie should be piping hot and the chips should be tender throughout and lightly browned.

Step 13

Serve at once. You can sprinkle the chips with a little more salt, pepper and vinegar if you wish.


Old-fashioned fish pie

1 Peel potatoes then boil in plenty of lightly salted boiling water until tender. Add whole eggs to potatoes as they cook. Boil them for 12-15 minutes then cool under cold water, remove shells then chop or slice. Drain cooked potatoes and set aside.

2 Place leeks in a pot with 2 teaspoons of the oil and 1/4 cup water. Cover and cook for about 5 minutes then drain, reserving liquid. Set aside.

3 Place fish fillets in pot with 1 cup of the milk then cover and simmer gently until fillets are just cooked. Drain fish (reserving the milk) then flake fillets into chunky pieces. Mix flaked fish, smoked fish, leeks and hard-boiled eggs together in a non-stick oil-sprayed 18cm x 23cm ovenware dish.

4 Combine reserved leek liquid and milk then make up to 1 1/2 cups with the remaining milk. Heat the remaining oil in a medium-sized pot. Stir in the curry powder and flour. Cook for about 1 minute, stirring continuously. Add half the liquid and stir until boiling. Add the remaining liquid and boil again, stirring constantly, then simmer for 4-5 minutes. Mix sauce through the fish mixture in the dish.

5 Mash potatoes with second measure of milk until creamy. Spoon over fish mixture, roughen surface with a fork and sprinkle with a little parmesan cheese.

6 Bake at 180°C for about 30 minutes until potato topping is lightly browned (or about 45 minutes if made ahead and refrigerated).


How to make a keto fish pie

I find the best way to make this fish pie is to be organized and cook the 3 main components in this order:

  1. Topping – Cooking the cauliflower first means it can be cooking on the stove whilst you get on with the sauce.
  2. Sauce – The cheese sauce is easy to make and can be set aside until ready for use.
  3. Fish - I find that steaming the fish is a great way to maintain the flavours. You could bake or grill the fish too.

Although I have made this fish pie in a large baking dish, I’ve also made it in large ramekin pots for individual pies too. The pie can be assembled and kept aside in the fridge until you are ready to bake.


Reader Interactions

Comments

I am amazed. I would never in a million years have believed you could make a fish pie for so few calories!

It’s the fish, it’s low in calories, and also potatoes are NOT that calorific if not doused in butter! I also used skimmed milk and no butter at all…….it was a tasty low-calorie meal. If you want to serve it as a big meal (for 2 people and not 3), it’s still only 450 calories per portion! Thanks Alicia, Karen

I couldn’t agree with you more Karen! I also believe that so many of our illnesses, intolerances to food , allergies have come about because we eat food out of season or have it come from somewhere that our bodies are not used to. It’s pretty ridiculous, I agree. I guess people have become accustomed to having a great variety of stuff in their life and that’s become big business. It’s the same story here, though Colorado is far better than most states when it comes to eating local and in season.
Love the look of the fish pie, that fish is gorgeous.

I also think that lots of modern day illnesses are due to eating out of season, as well as junk food with too much sugar and fats.

This pie was easy to make and VERY tasty for a low fat and low calorie meal!

I adore fish pie and your flakes of fish and mash look very inviting and peas too:-) I have strange kids who don’t like mash so I am unable to make anything topped with with it which is a huge shame! I agree with all your comments about where our food comes from. I only learned yesterday that the prawns I’m eating don’t come from the sea but are farmed in ponds and fed with unsustainable fish waste. How many scandals do we need before the big supermarkets get their acts together and stop jumping where the fence is lowest.

Thanks Camilla! It is scandalous how little we value out local produce and don’t worry about where it comes from……and this will have to change I think, and soon. Karen



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