Easy Low Fat Fish Pie

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Easy low fat fish pie

Easy low fat fish pie

I seldom cook a western dish. It always looks too intimidating to me. The thought of using dairy like butter, cream or milk in cooking just freaks me out. I only feel very comfortable doing stir fries, pan fries, boiling, baking or braising. I love simple, easy and quick cooking. I’m not too keen on recipes that come with a long list of ingredients. But I thought 2011 is a good year to venture out, get out of my comfort zone and learn more. This low fat fish pie is just one of them. It looks difficult but actually after trying it out one time, the second time was very easy after simplifying the ingredients and being more organised.

I always thought that making a fish pie is very difficult. I went through several recipes and all of them looked challenging to me, because the ingredients and instructions are quite long. Nevertheless I tried it out. It was definitely longer than my usual cooking…way longer. But it came out very delicious. My family liked it very much. I actually made it again 2 days later. And this time it was super easy. I made it my way.

In fact I found that it was so easy and delicious that I made chicken pie the same way. But instead of using milk, I used mushroom soup mix to make the sauce. I added more vegetables to it, too. My chicken pie was equally delicious.

Fish pie with vegetables

Fish pie with vegetables

Now, if I can cook this delicious, low fat fish pie, I know anyone can. It’s a great item for inviting friends over for a meal. It goes very well with some steamed or stir fried vegetables. My fish pie is not too creamy and rich which is just perfect for those who want to lose weight or for most Asians who don’t eat a lot of dairy products.

Here is my Easy Low Fat Fish Pie recipe. This is quite a big dish of fish pie, enough for 6 people.

Ingredients A
750g fresh fish
1 & 1/2 C milk

Cook fish in milk

Cook fish in milk

I use river cobbler which is very tender. You can use any fish. Cut into smaller pieces. Bring the milk to a boil. Add the fish. When it boils again, turn off the fire. Dish out the fish onto a plate.

Ingredients B
60g butter
4T flour
milk from boiling the fish above
handful of coriander (washed and chopped)

Fry flour in butter

Fry flour in butter

Heat up a frying pan. Add the butter. Keep stirring until it is melted. Add the flour and continue to stir for a short while until fragrant.

Fish in creamy sauce

Fish in creamy sauce

Add the milk and the coriander. Mix well. It will be a thick sauce. Turn off the heat. Add the fish and mix. Pour into an oven proof dish. If you like a thinner sauce, use less flour. My children like the sauce to be quite thick otherwise they think I cook fish soup for them! I added quite a lot of ground black pepper powder to minimise the fishy smell. It was peppery and delicious with a lovely smell from the coriander.

Ingredients C (topping)
3 big potatoes
60g butter
1/4C milk
salt and pepper to season

Mashed potatoes

Mashed potatoes

Peel and cut the potatoes into smaller pieces. Add water and boil until the potatoes are soft and can be pierced through easily with a fork. Drain. Add butter, milk, salt and pepper and mash the potatoes until creamy.

Fish pie ready to be baked

Fish pie ready to be baked

Scoop the hot mashed potato onto the creamy fish mixture. Use a fork to run through the top in wavy patterns for a rustic look.

Baked fish pie

Baked fish pie

Bake in a preheated oven at 200 degrees Celsius for about 20 minutes, until the top turns golden and the sauce beneath bubbles through. Serve hot.

Other fish recipes that you may be interested in:
Teriyaki Salmon
Healthy Salmon Salad
Spicy Salmon Fillets
Chili Salmon With Hot Bean Paste
King Prawns And Salmon Curry
Teriyaki Salmon Prawns Patties
Salmon And Asparagus Stir Fry
Spicy Salmon On Spinach
Salmon In Hot Sambal Sauce
Salmon And Rice Noodles Fry
Healthy Miso Wild Alaskan Salmon

Quote of the day……

“Take rest; a field that has rested gives a bountiful crop.”

- Ovid

Keep Learning Keep Smiling

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Priya  on January 19th, 2011

Tempting and delicious fish pie,makes me hungry..

Sharon  on January 19th, 2011

This fish pie is the best in the world! We’ve eaten it SO many times. Plus it’s not overly rich and creamy so you don’t feel sick afterwards. And I love the mashed potato!

suituapui  on January 19th, 2011

Mashed on top? Like Shepherd Pie? I also used mushroom soup for my chicken pie filling…

anncoo  on January 19th, 2011

I like this fish pie. Looks delicious and for the topping I would like to add grated cheese on top.

Dongxing  on January 19th, 2011

Hi Mary.

Fish pie is one of our family favourites. We tend to add hard boiled eggs, wilted spinach as a base, sliced tomatoes and if the budget permits, prawns and scallops too. One great dish with loads of vegetables inside. Thanks for sharing!

kitchen flavours  on January 19th, 2011

Fish pie is something which I have not cooked before, just like you, recipes with too much cream will have me hesitating whether to try it, in the end it is always, “will try it later”! Like your version of using the mushroom soup mix. Thank you for sharing this!

Belinda @zomppa  on January 19th, 2011

Looks great - see, cheese is lovely. =) Not familiar with this kind of fish - does river cobbler go by another name?

j3ss kitch3n  on January 19th, 2011

this fish pie is truly divine!

leaf (the indolent cook)  on January 19th, 2011

I’ve never had fish pie… but this looks like such a good hearty meal!

divya  on January 19th, 2011

Wat a gorgeous recipe..sounds awesome dear..

Faith  on January 19th, 2011

What a delicious looking pie, Mary! I’ve actually never seen anything like it! My hubby and I are always looking for new ways to use fish, so I’m bookmarking it! :)

Devaki @weavethousandflavors  on January 19th, 2011

What a lovely alternative to shepherds pie - we should all eating more fish and you intimidted aby ANYTHING in the kitchen? Impossible :)

chow! Devaki @ weavethousandflavors

Mary  on January 19th, 2011

@Priya - Thanks very much, Priya! :D

@Sharon - Thanks loads! I will cook more for you :D Or maybe it’s your turn to cook it for me :P

@suituapui - Yes, mashed potatoes on top…really good. Hey, we cook the same way for our chicken pie :D

@anncoo - Yes, I was so tempted to add cheese on top but my children don’t like it too cheesy. Weird huh…haha :D

@Dongxing - Wow…that’s a lot of good ingredients there. I need to add them next time…….am sure keep learning keep smiling :D Thanks very much for sharing that, Stella!

@kitchen flavours - Come, give a try. You will surprise yourself I’m sure. I’m so glad I tried :D

@Belinda @zomppa - Thanks very much, Belinda! :D I’m not sure whether river cobbler comes by any other name. I got the name from the packaging. It’s a very nice fish, even great for making fish balls. Hope you can get it there. Otherwise you can use any other type of fish like cod or haddock.

@j3ss kitch3n - Thanks very much, Jess! :D

@leaf (the indolent cook) - Give a try. It’s very easy to cook and very delicious :D

@divya - Thanks very much, Divya! :D

@Faith - Thanks very much, Faith! Give this a try, something different and easy to cook, too. Hope you like it. Have fun cooking :D

@Devaki @weavethousandflavors - Totally agree with you that we should all be eating more fish. It’s healthier than meat. Haha…oh yes… I do get intimidated by certain types of cooking and baking…no joke! I’ll keep learning keep smiling :D

lequan  on January 19th, 2011

You come up with such wonderful ideas, Mary. My hubby can’t take dairy very well so this recipe might work for him. I love the addition of mashed potatoes and agree with your children, no fish soup for me…teehee.

Swathi  on January 19th, 2011

delicious fish pie, you make tasty recipes.

peteformation  on January 19th, 2011

Aiya, I want high fat one lah! Need to put on some weight! ha ha ha!

Nithu  on January 19th, 2011

Lovely dish.

Yummy Team  on January 19th, 2011

WOW! That looks tempting!

Nic  on January 19th, 2011

I’m not the best at making fish pie, but this one looks so easy and delicious! Very nice Mary.

Angie's Recipes  on January 19th, 2011

This looks so creamy and comforting. I have never had a fish pie…sad, huh?

Dimah  on January 19th, 2011

This sounds so delicious and flavorful!

Mary  on January 19th, 2011

@lequan - Oh, I hope he likes this. I can’t take a lot of dairy, too…..difficult to digest. I think we have very selective tummies! :P

@Swathi - Thanks very much, Swathi! :D

@peteformation - Whah…you are so lucky to eat and not grow fat! By all means, add lots of cream and cheese :D

@Nithu - Thanks very much, Nithu! :D

@Yummy Team - Give a try. It’s very delicious :D

@Nic - This one is easy and delicious. Give a try. I’m sure you can cook this one :D

@Angie’s Recipes - Give a try, Angie….a different way to cook fish. I’m glad my children likes it. Hope you like it :D

@Dimah - Thanks very much, Dimah! :D

Katerina  on January 19th, 2011

Now that is something I have never tried. Make pie with fish. I think I must try to do it because your pie looks very appetizing.

teresa  on January 19th, 2011

oh yum, what a fun combo of food, i’ve never tried anything like this!

Ginny Hartzler  on January 19th, 2011

I have never heard of fish pie, this looks so good! I don’t think I’ve ever even seen any recipes for this. What a great idea to make chicken pie with this recipe, too!

somewhere in singapore  on January 19th, 2011

This looks good… Never try fish pie b4…

Drick  on January 19th, 2011

well, after going with a few Mexican dishes, this one is indeed venturing out to a new direction and for the good of learning - good for you - the similarity of this and many Creole based seafood recipes (my favorite) is the way you incorporate several layers of ingredients into one dish and along the way, add depth of seasoning - I just bet both pies were outstanding - I am proud of you Mary

Jess @ Bakericious  on January 19th, 2011

looks cheesy and yummy.

The Kitchen Masochist  on January 19th, 2011

Somehow I have hard time reconciling the idea of fish and pie together.

I rarely cook Western dishes now. Most of them are too heavy for the tropics, especially the ones that call for dairy products. They just make you feel so uncomfortable and well..heavier because of the heat.

I your pie’s crust. If I didn’t live in the humid tropics, I’d give this a try, as I’ve never had fish this way.

TasteHongKong  on January 19th, 2011

Mary, I trust you could do more than stir fries, pan fries … Happy venture 2011 : )

Sommer@ASpicyPerspective  on January 19th, 2011

Wow~ I’ve never even heard of fish pie! What a concept!

Mary  on January 20th, 2011

@Katerina - Thanks very much, Katerina! This pie is very simple and delicious. Have fun cooking :D

@teresa - Give a try. Hope you like it. Have fun cooking :D

@Ginny Hartzler - Thanks very much, Ginny! I am just so happy that it’s so easy and simple to cook, yet delicious. Hope you like it too :D

@somewhere in singapore - Give a try. It’s very delicious. Hope you like it :D

@Drick - Yes, I am venturing out more :D There are more ’scary’ dishes to try. I’m sure I am going to have fun and like it. Looks like I need to venture out into Creole cooking. Now that’s new to me. But I’m learning, one little step at a time :D

@Jess @ Bakericious - Thanks very much, Jess! :D

@The Kitchen Masochist - This is a good combination I think, at least my family likes it :D But if I am back home in Malaysia, I think I will make the fish mixture more watery. Like what you said…the heat makes you feel heavy and uncomfortable.

@TasteHongKong - Yes, I’m trying harder this year :D

@Sommer@ASpicyPerspective - Give a try, something different. Have fun cooking :D

Jeannie  on January 20th, 2011

Wow! That pie looks very enticing and warming, love the way you cook your chicken pie too! Sounds very similar to a pie that I have cooked sometime back! Delicious!

Ananda Rajashekar  on January 20th, 2011

Haila that is such a creamy luscious pot meal and very comforting fish is my all time fav….now i’m craving for it now :)

Joanne  on January 20th, 2011

I’ve never seen a fish recipe this creamy before! Delicious.

tasteofbeirut  on January 20th, 2011

Wonderful fish pie! You are tempting me to attempt one of my own soon!

5 Star Foodie  on January 21st, 2011

Looks like an excellent fish pie, i like that it is low fat! I should have done this with my monkfish tonight :)

Mary  on January 21st, 2011

@Jeannie - Thanks very much, Jeannie! I will be cooking again soon. Maybe should try with other meat :D

@Ananda Rajashekar - I have just learned…catching up with you :D

@Joanne - Thanks very much, Joanne! :D

@tasteofbeirut - Thanks very much, Joumana! Have fun cooking :D

@5 Star Foodie - Thanks very much, Natasha!

Blackswan  on January 21st, 2011

Hey Mary, this is sooooooo interesting! Never eaten before but it certainly looks good :)

Katherine  on January 22nd, 2011

You have me at low fat. Mary this looks delicious. I like fish pies. I will definately try this low fat version.

Biren @ Roti n Rice  on January 22nd, 2011

Once you get the hang of it, western cooking is not difficult. It is especially godd and convenient to have a few western dishes when entertaining as you can leave it in the oven while you are busy with other dishes. Asian dishes are always fast and furious and needs to be done when your guests are already present.

This fish pie sounds delicious and comforting. Will make a nice weeknight dinner.

Catherine  on January 22nd, 2011

This looks wonderful, Mary! I looooove the creamy mash with the golden bits on top mmmm!! I like the idea of using mushroom soup too, as well as it being low fat! I must give this one a try :)

Kristi Rimkus  on January 23rd, 2011

I’ve never made a fish pie. This looks very interesting, and delicious! We eat a lot of seafood, so I’m always looking for new recipes.


Sarah, Maison Cupcake  on January 23rd, 2011

Fish pie with mushroom soup sauce sounds lush! Yum!

Jackie (Phamfatale.com)  on January 25th, 2011

Love your fish shepherd’s pie alike. It sounds delicious and I looove fish!

Mary  on January 25th, 2011

@Blackswan - Give a try. It’s very easy and simple to cook…healthy and delicious, too :D

@Katherine - Thanks very much, Katherine! Have fun cooking and baking :D

@Biren @ Roti n Rice - I’m trying to cook a few Western dishes. Like what you said….good for entertaining. It’s killing to cook everything Asian. I think I will try to choose everything baked…haha :D

@Catherine - Thanks very much, Catherine! Have fun cooking :D

@Kristi Rimkus - Thanks very much, Kristi! I love to cook fish, too, especially salmon. It’s so healthy and delicious. Hope you like this fish pie :D

@Sarah, Maison Cupcake - Thanks very much, Sarah! Give a try. It’s delicious :D

@Jackie (Phamfatale.com) - Thanks very much, Jackie! Hope you like this fish pie :D

Light Delight with TouTou  on January 27th, 2011

Hey Mary, this looks really good! I always want to adapt the shepherds pie to a fish pie, thanks for the recipe!

Mary  on February 1st, 2011

@Light Delight with TouTou - Thanks very much! have fun cooking! :D

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