High Protein Classic Fish Pie

Elevate a traditional comfort food with this High Protein Classic Fish Pie, a wholesome twist on the beloved British dish. Packed with tender chunks of white fish, rich salmon, succulent prawns, and nutrient-dense lentils, this recipe balances indulgence with nutrition. The creamy filling is made lighter with low-fat cottage cheese and a hint of Dijon mustard, while a velvety mash topping combines fluffy potatoes and cauliflower for added fiber and flavor. Brushed with frothy egg whites for a golden, crisp finish, this fish pie is a perfect high-protein meal for a healthy family dinner. With hearty portions that serve four, it's a flavorful, oven-baked delight that satisfies without compromise.

Nutriscore Rating: 78/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 4

Ingredients

• 500 grams White fish fillets (such as cod or haddock)
• 250 grams Salmon fillets
• 150 grams Prawns, peeled and deveined
• 200 grams Lentils, canned and drained
• 200 grams Low-fat cottage cheese
• 200 ml Skimmed milk
• 2 tablespoons Cornflour
• 3 Spring onions, finely chopped
• 100 grams Frozen peas
• 500 grams White potatoes, peeled and diced
• 300 grams Cauliflower florets
• 100 ml Unsweetened almond milk
• 2 Egg whites
• 1 tablespoon Olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Chopped fresh dill or parsley

Directions

Step 1

Preheat your oven to 200°C (400°F).

Step 2

Begin by preparing the topping. Boil the diced potatoes and cauliflower florets in lightly salted water for about 15-20 minutes until soft.

Step 3

Drain and mash the potatoes and cauliflower together with the almond milk and olive oil until smooth. Add salt and pepper to taste and set aside.

Step 4

In a large shallow pan, heat a small amount of water and poach the white fish and salmon fillets for about 5 minutes until just cooked. Remove them from the pan and break into chunks.

Step 5

Mix the cornflour with a splash of cold skimmed milk to make a slurry.

Step 6

Pour the remaining skimmed milk into the pan and bring to a gentle simmer. Add the cornflour slurry and stir continuously until the sauce thickens.

Step 7

Stir in the cottage cheese and Dijon mustard, then add the chopped spring onions and peas.

Step 8

Gently fold the cooked fish, prawns, and lentils into the sauce, then add the chopped dill or parsley. Season with salt and pepper.

Step 9

Transfer the fish mixture into a baking dish.

Step 10

Cover the fish mixture evenly with the mashed potato and cauliflower topping. Fluff the topping with a fork to create an attractive texture.

Step 11

Beat the egg whites until frothy and brush over the mash topping to help it crisp.

Step 12

Bake in the preheated oven for 25 minutes, until the topping is golden brown.

Step 13

Remove from the oven and let cool slightly before serving.

Nutrition Facts

Serving size	2696.4 grams (2696.4g)

Amount per serving	% Daily Value*
Calories	2284

Total Fat 55.70g	71%
Saturated Fat 10.00g	50%
Polyunsaturated Fat 1.80g
Cholesterol 662mg	221%
Sodium 4649mg	202%
Total Carbohydrate 196.80g	72%
Dietary Fiber 40.10g	143%
Total Sugars 39.90g
Protein 256.70g	513%

Vitamin D 1122IU	5610%
Calcium 979mg	75%
Iron 18mg	99%
Potassium 6832mg	145%

*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: 21.7%

Protein: 44.3%

Carbs: 34.0%