This recipe takes a little effort but it is worth it! Using sweet potato and carrot on top and adding spinach and peas to the pie make it a far healthier alternative to the traditional white potato topped versions and it tastes A M A Z I N G! A great one to make up when you have friends round, or to make up, portion and freeze. Give it a go, I promise you won’t be disappointed!
The Mindful Cook Healthy Fish Pie.Print This
- For the topping:
- 3 Sweet potatoes
- 3 Large Carrots Grated
- Olive OIl
- 2 Tsp Dijon Mustard
- For the filling:
- 600g Fish pie mix (make sure there is a smoky fish in the mix)
- 150g Prawns
- 150G Spinach
- 100g Peas
- 100ml White Wine
- 1 Red Onion - finely chopped
- 3 Cloves Garlic - crushed
- 30g Bunch Chopped Parsley
- Half a lemon
- For the Sauce:
- 25g Flour
- 25g Butter
- 400ml Almond Milk
- 100g Strong cheddar cheese finely grated
- 1 Tsp Dijon Mustard
- 1 tsp Nutmeg
Heat the oven to a 180C.
Fork the sweet potatoes and pop them in the oven to bake for around an hour.
Meanwhile place some olive oil in a large heavy base frying pan, warm up and place the fish and prawns in the pan. Pour over the white wine, turn the heat up to cook off the alcohol while stirring, throw in half the parsley, some cracked black pepper and then cook for a further 3 mins or so. Drain off the excess liquid and set the fish aside, adding a good squeeze of lemon juice at the end when it is standing.
In the same pan used for the fish, add a little olive oil and fry off the onion and garlic gently until the onion is translucent. Then add that mixture to the same bowl as the fish, mix through and leave to the side.
Grate the carrot. Place a slug of olive oil in the pan and fry off the carrot gently over a medium heat. Cook for about 15-20 minutes. Once the potatoes are cooked, allow them to cool slightly then using a small knife peel the flesh away from the skin (this should come away easily). Pop the flesh into a large mixing bowl and add a slug of olive oil, the Dijon mustard, some seasoning and the carrot and mash with a masher until it is lump free. Cover and set aside.
To make the sauce, melt the butter and sieve in the flour whisking briskly with a small whisk to make a roux. Slowly add the almond milk and keep whisking. Once smooth, add the Dijon Mustard and the nutmeg. Bring to a simmer – the sauce should thicken as it comes to a simmer. Add the finely grated cheddar and seasoning, mix in well and take off the heat.
Using the same frying pan, place 50 ml water, turn on to a low to medium heat and add the spinach, peas and remaining parsley. Let the spinach sweat down while stirring gently. Once reduced, turn the heat off and add the fish and the sauce. Mix it all in together well.
Use a deep, medium size oven-proof dish. Place the fish mix on the bottom and fork over the sweet potato and carrot topping. Place in an oven on a 160C to cook for 30 minutes. If you’re a cheese fan, you can pop a little more grated cheddar or Parmesan on the top just before the cooking time completes.
Serve up with lashings of greens – I use green beans and broccoli. Yum!!