This light and comforting healthy fish pie is made with white fish, smoked haddock, prawns, and broccoli in a creamy cornflour sauce. It is topped with a buttery leeky mash for a filling meal without the extra calories. Serves 4 and ready in about an hour.
I make this whenever I want proper comfort food that still feels virtuous. It is one of the best Hairy Dieters recipes and a firm favourite in our house.
Healthy Fish Pie Ingredients
For the Filling:
- 1 medium head of broccoli, cut into small florets
- 350g thick white fish fillets
- 150g smoked fish fillets
- 400ml semi-skimmed milk
- 4 tbsp cornflour
- 4 tbsp cold water
- 150g cooked peeled prawns
- Salt and freshly ground black pepper
For the Leeky Mash:
- 600g floury potatoes (such as King Edwards or Maris Pipers), peeled and cut into chunks
- 20g butter
- 2 medium leeks, trimmed and sliced
- 3 tbsp semi-skimmed milk
- Salt and freshly ground black pepper
How To Make Healthy Fish Pie
- Blanch the broccoli: Bring a large pan of water to the boil and cook the broccoli florets for 4 minutes. Drain well and set aside.
- Boil the potatoes: Place the potato chunks in a large saucepan, cover with cold water, and boil for 18–20 minutes until tender. Meanwhile, melt the butter in a frying pan and cook the leeks for 5 minutes until soft.
- Make the sauce: Pour the milk into a saucepan and bring to a gentle simmer. Mix the cornflour with the cold water until smooth, then stir into the milk. Simmer for 3–4 minutes until the sauce thickens, then season with salt and pepper.
- Add the fish: Cut the white fish and smoked fish into chunks and add to the sauce with the cooked prawns. Cook gently for 2 minutes, then fold in the broccoli and pour into a 1.5-litre baking dish.
- Finish the mash: Drain the potatoes and mash until smooth. Stir in the milk and softened leeks, then season with salt and pepper.
- Assemble and bake: Spread the leeky mash over the filling and rough up the top with a fork. Bake at 220°C (200°C Fan / Gas Mark 7) for 35–40 minutes until golden and bubbling.
What Is the Secret to Perfect Healthy Fish Pie?
- Do not overcook the fish: The fish only cooks for 2 minutes in the sauce. It finishes in the oven, keeping it tender and flaky.
- Blanch broccoli first: A quick 4-minute blanch softens the broccoli just enough. It holds its shape and colour in the finished pie.
- Get the sauce right: Mix the cornflour paste until completely smooth before adding it to the milk. Lumps are hard to fix once the sauce thickens.
- Try the richer version: If you want a more indulgent fish pie, the Hairy Bikers fish pie uses a buttery cheese mash and cream sauce.
What Should You Serve on the Side?
This pie is a full meal on its own, but a side of steamed green vegetables works well alongside it. Broccoli, green beans, or asparagus all suit the light, creamy filling. A crisp green salad with a lemon dressing cuts through the richness nicely.
For something more filling, serve with crusty bread to mop up the sauce. If you enjoy cauliflower cheese, it makes a warming side dish for cooler evenings.
Does This Keep Well?
Let the pie cool fully before covering with cling film or transferring to an airtight container. It keeps in the fridge for up to 3 days. Reheat in the oven at 180°C until hot all the way through.
This pie freezes well for up to 3 months. Defrost overnight in the fridge and reheat in the oven until piping hot. The mash may soften slightly after freezing but the flavour holds up well.
Nutrition Facts
- Calories: 460 kcal
- Total Fat: 12g
- Saturated Fat: 4g
- Cholesterol: 90mg
- Sodium: 397mg
- Total Carbohydrate: 42g
- Dietary Fibre: 5g
- Sugars: 7g
- Protein: 32g
Frequently Asked Questions
Why use cornflour instead of a roux for the sauce? Cornflour mixed with water gives a smooth, light sauce without the extra fat from butter and flour. It keeps the calorie count down while still coating the fish nicely.
How does this Hairy Bikers healthy fish pie compare to Jamie Oliver’s? This version uses a cornflour sauce and leeky mash to keep it lighter. Jamie Oliver’s fish pie typically uses a richer cream sauce and standard mashed potato topping.
Can I swap the white fish for another type? Yes, any firm white fish works well here. Pollock, hake, or coley are all good alternatives to the thick white fillets.
What is the difference between this and the classic Hairy Bikers fish pie? This healthy version uses a light cornflour sauce and leeky mash instead of the richer cheese mash and cream sauce in the classic Hairy Bikers fish pie. It has fewer calories per serving as a result.
Can I make this fish pie without prawns? Yes, just increase the white fish by 150g to keep the filling generous. The pie works well with any combination of fish.
Try More Recipes:
- Hairy Bikers Fish Pie Recipe
- Hairy Bikers Cottage Pie With Cheesy Mash Recipe
- Hairy Bikers Game Pie Recipe
Hairy Bikers Healthy Fish Pie Recipe
Description
This Hairy Bikers healthy fish pie has white fish, smoked haddock, prawns, and broccoli in a light cornflour sauce with leeky mash. Ready in about an hour and serves 4.
Ingredients
Instructions
- Blanch the broccoli: Bring a large pan of water to the boil and cook the broccoli florets for 4 minutes. Drain well and set aside.
- Boil the potatoes: Place the potato chunks in a large saucepan, cover with cold water, and boil for 18–20 minutes until tender. Meanwhile, melt the butter in a frying pan and cook the leeks for 5 minutes until soft.
- Make the sauce: Pour the milk into a saucepan and bring to a gentle simmer. Mix the cornflour with the cold water until smooth, then stir into the milk. Simmer for 3–4 minutes until the sauce thickens, then season with salt and pepper.
- Add the fish: Cut the white fish and smoked fish into chunks and add to the sauce with the cooked prawns. Cook gently for 2 minutes, then fold in the broccoli and pour into a 1.5-litre baking dish.
- Finish the mash: Drain the potatoes and mash until smooth. Stir in the milk and softened leeks, then season with salt and pepper.
- Assemble and bake: Spread the leeky mash over the filling and rough up the top with a fork. Bake at 220°C (200°C Fan / Gas Mark 7) for 35–40 minutes until golden and bubbling.
