Healthy Fish Pie Recipe — Low-Fat Comfort Food

Name: Creamy Fish Pie With A Sweet Potato Crust Small
Prep time: 30 min
Cook time: 60 min
Ingredients: 113 gr Cod; 31 gr Prawns; 4 gr Onion; 1 gr Garlic; 1 gr Corn flour; 1 tsp Olive Oil; 42 ml Milk (Skimmed); 40 `ml Chicken Stock; 2 gr Parmesan Cheese; 1 gr Fresh Parsley; Salt (To Taste); Black Pepper (To Taste); 25 gr Frozen Peas; 210 gr Sweet Patato; 25 gr Lettuce mix; 10 gr Red Peppers; 10 gr Red Onion; 20 gr Cherry Tomatoes; 25 gr Cheese Quark; 1 pinch Garlic Powder; 1 pinch Onion Powder; 5 gr Fresh Parsley; 1 Squeeze Lemon Juice

A comforting, lighter fish pie topped with creamy sweet potato and served with a fresh salad

Intro What is it? Ingredients The Process Instructions Serving& Storing

This creamy fish and prawn pie is a lighter take on a classic comfort dish. Instead of a heavy cream base, it uses a milk-based sauce that still delivers richness without feeling overly dense. The combination of cod and prawns gives a balance of flaky and juicy textures, while the sweet potato mash adds a naturally sweet, smooth topping.

Paired with a fresh, crisp salad and a light ranch-style dressing, this dish stays balanced and complete. It’s the kind of meal that feels indulgent but still clean and structured.

Jump to Recipe Print Recipe

What is it?

This dish is a delectable seafood pie that consists of layers of a rich and creamy seafood mixture at the base, typically containing a variety of fish and prawns. The topping is a luscious layer of mashed sweet potatoes, a unique twist on the classic potato topping. The dish is completed with a side of fresh salad drizzled with a light dressing, providing a refreshing contrast to the savory pie. The pie is then baked until the sweet potato topping turns a golden hue and the filling bubbles underneath, creating a delicious and visually appealing meal.

What You Need

For the seafood base, you’ll use cod and prawns, combined with a light creamy sauce made from milk, stock, onion, garlic, parmesan, and parsley. A small amount of cornflour helps thicken the sauce.

The topping is made from baked sweet potatoes, mashed until smooth with olive oil, salt, and pepper.

On the side, a fresh salad of lettuce, red pepper, red onion, and cherry tomatoes keeps the dish light.

The ranch-style dressing is made from quark, garlic powder, onion powder, parsley, and lemon juice, giving a fresh, tangy finish.

The Process

Making this dish involves several steps that are built up in layers. Firstly, you need to prepare the creamy fish base by cooking the fish with aromatic herbs and spices in a creamy sauce. Next, you will bake and mash the sweet potatoes until they are soft and creamy. Then, you assemble the pie by layering the creamy fish base with the mashed sweet potatoes and bake it until golden and bubbly. Finally, to complement the richness of the pie, you can prepare a fresh salad with a homemade dressing to serve alongside the dish. Each step contributes to the overall flavor and texture of the final meal.

Step-by-Step Instructions

Step 1 — Preheat the Oven

Preheat the oven to 200°C (180°C fan).

This ensures even cooking and a golden finish on the mash.

Step 2 — Start the Creamy Base

Heat olive oil in a saucepan over medium heat.

Add chopped onion and minced garlic and cook for 2–3 minutes until soft and fragrant.

Step 3 — Cook the Cod

Add the cod and cornflour to the pan.

Stir to coat and cook briefly until the fish starts to turn opaque.

Step 4 — Build the Sauce

Pour in the skimmed milk and chicken stock.

Add parmesan and chopped parsley, then bring to a gentle simmer.

Cook for about 5 minutes until the sauce thickens.

Step 5 — Add Prawns and Peas

Stir in the prawns and frozen peas.

Mix well, then transfer everything into a deep baking dish.

Step 6 — Bake the Sweet Potatoes

Bake the sweet potatoes whole, in their skin, until soft in the center.

This can take up to 45 minutes.

Step 7 — Make the Mash

Peel the baked sweet potatoes and mash until smooth.

Mix with olive oil, salt, and black pepper until creamy.

Step 8 — Assemble the Pie

Spread the sweet potato mash evenly over the fish mixture.

Make sure the surface is smooth so it bakes evenly.

Step 9 — Bake Until Golden

Place the dish in the oven and bake for 25–30 minutes.

The top should turn lightly golden while the filling bubbles underneath.

Step 10 — Prepare the Salad

Combine lettuce, sliced red pepper, red onion, and cherry tomatoes in a bowl.

Keep it simple and fresh.

Step 11 — Make the Ranch Dressing

Mix quark with garlic powder, onion powder, parsley, and lemon juice.

Stir until smooth and slightly tangy.

Step 12 — Serve

Serve the fish pie hot with the fresh salad on the side.

Add the ranch dressing separately so it stays light and fresh.

Serving

Serving the fish pie straight from the oven while it's still hot and creamy enhances the overall dining experience by ensuring that the flavors and textures are at their peak. The contrast between the warm, rich fish pie and the fresh, crisp salad with a light, tangy dressing is essential for creating a well-balanced meal. The warmth and richness of the pie are complemented by the refreshing crunch of the salad and the zesty notes of the dressing, preventing the dish from feeling overly heavy. This contrast not only adds a variety of flavors and textures to each bite but also helps to cleanse the palate between bites, allowing you to fully appreciate the nuances of both the pie and the salad. Additionally, serving the pie hot helps to maintain its creamy consistency, ensuring that each mouthful is as indulgent and satisfying as possible.

Storing

Store leftovers in an airtight container in the fridge to maintain freshness and prevent odors from spreading. Reheat the fish pie in the oven for the best texture and to ensure even heating throughout. It is recommended to keep the salad and dressing separate to maintain the crispiness of the salad and prevent it from becoming soggy. The pie holds its structure well and can be reheated without compromising its texture or flavor.

Creamy Fish Pie With A Sweet Potato Crust Small

A Unique Take on Fish Pie: Creamy and Satisfying with a Sweet Potato Crust

5 from 1 vote

Print Pin Rate

Course: Main Course

Cuisine: british

Keyword: fish pie

Prep Time: 30

Cook Time: 1

Servings: Serving

Calories: 412kcal

Ingredients

113 gr Cod
31 gr Prawns

Creamy Sauce

4 gr Onion
1 gr Garlic
1 gr Corn flour
1 tsp Olive Oil
42 ml Milk Skimmed
40 `ml Chicken Stock
2 gr Parmesan Cheese
1 gr Fresh Parsley
Salt To Taste
Black Pepper To Taste
25 gr Frozen Peas

Sweet Patato Mash

210 gr Sweet Patato

Salad

25 gr Lettuce mix
10 gr Red Peppers
10 gr Red Onion
20 gr Cherry Tomatoes

Ranch Dressing

25 gr Cheese Quark
1 pinch Garlic Powder
1 pinch Onion Powder
5 gr Fresh Parsley
1 Squeeze Lemon Juice

Start Cooking

Instructions

Preheat the oven to 200°C/180°C fan/gas mark 6

Creamy sauce with fish

In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until softened.
Add the cod and cornflour to the pan and stir well to coat. Cook for 2-3 minutes until the cod starts to turn opaque.
Add the skimmed milk, Knorr chicken bouillon cube, Parmesan cheese, and chopped parsley to the pan. Stir well to combine and bring to a simmer. Cook for 5 minutes until the sauce thickens.
Stir in the cooked prawns and frozen peas and transfer the mixture to a large baking dish.

Sweet patato Mash

Bake the sweet patatoes in the skin in the oven till the center is soft. This can take up to 45 min.
Peel the skin of the sweet patato and mash the patato till a creamy mash.
Mix the baked and mashed sweet potato with olive oil, salt, and black pepper.

Side Salad

While the fish pie is cooking, prepare the side salad by combining the baby leaf lettuce mix, sliced red pepper, sliced onion, sliced cucumber, and halved cherry tomatoes in a bowl.

Ranch dressing

To make the ranch salad dressing, mix the quark cheese, minced garlic, onion powder, chopped parsley, smooth mustard, and fresh lemon juice in a small bowl.

Plate up

Fill an ovenproof deep dish or deep skillet with the creamy fish sauce
Spread the sweet potato mash over the fish mixture
Bake in the oven for 25-30 minutes until the sweet potato mash is golden brown and the fish mixture is hot and bubbling.
Serve the healthy fish pie with the side salad and ranch salad dressing on the side. Enjoy!

Notes

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights in grams:

Cod	90
Prawns	25
Creamy Sauce	60
Frozen peas	20
Sweet Potato	140
Lettuce mix	25
Red Pepper	10
Red Onion	10
Cucumber	10
Cherry Tomato	10
Ranch Dressing	35

Nutrition

Creamy Fish Pie With A Sweet Potato Crust Medium

A Unique Take on Fish Pie: Creamy and Satisfying with a Sweet Potato Crust

5 from 1 vote

Print Pin Rate

Course: Main Course

Cuisine: british

Keyword: fish pie

Prep Time: 30

Cook Time: 1

Servings: Serving

Calories: 508kcal

Ingredients

125 gr Cod
44 gr Prawns

Creamy Sauce

6 gr Onion
1 gr Garlic
1 gr Corn flour
1 tsp Olive Oil
56 ml Milk Skimmed
60 `ml Chicken Stock
2 gr Parmesan Cheese
1 gr Fresh Parsley
Salt To Taste
Black Pepper To Taste
26 gr Frozen Peas

Sweet Patato Mash

255 gr Sweet Patato

Salad

25 gr Lettuce mix
10 gr Red Peppers
10 gr Red Onion
20 gr Cherry Tomatoes

Ranch Dressing

25 gr Cheese Quark
1 pinch Garlic Powder
1 pinch Onion Powder
5 gr Fresh Parsley
1 Squeeze Lemon Juice

Start Cooking

Instructions

Preheat the oven to 200°C/180°C fan/gas mark 6

Creamy sauce with fish

In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until softened.
Add the cod and cornflour to the pan and stir well to coat. Cook for 2-3 minutes until the cod starts to turn opaque.
Add the skimmed milk, Knorr chicken bouillon cube, Parmesan cheese, and chopped parsley to the pan. Stir well to combine and bring to a simmer. Cook for 5 minutes until the sauce thickens.
Stir in the cooked prawns and frozen peas and transfer the mixture to a large baking dish.

Sweet patato Mash

Bake the sweet patatoes in the skin in the oven till the center is soft. This can take up to 45 min.
Peel the skin of the sweet patato and mash the patato till a creamy mash.
Mix the baked and mashed sweet potato with olive oil, salt, and black pepper.

Side Salad

While the fish pie is cooking, prepare the side salad by combining the baby leaf lettuce mix, sliced red pepper, sliced onion, sliced cucumber, and halved cherry tomatoes in a bowl.

Ranch dressing

To make the ranch salad dressing, mix the quark cheese, minced garlic, onion powder, chopped parsley, smooth mustard, and fresh lemon juice in a small bowl.

Plate up

Fill an ovenproof deep dish or deep skillet with the creamy fish sauce
Spread the sweet potato mash over the fish mixture
Bake in the oven for 25-30 minutes until the sweet potato mash is golden brown and the fish mixture is hot and bubbling.
Serve the healthy fish pie with the side salad and ranch salad dressing on the side. Enjoy!

Notes

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights in grams:

Cod	100
Prawns	35
Creamy Sauce	80
Frozen peas	30
Sweet Potato	170
Lettuce mix	25
Red Pepper	10
Red Onion	10
Cucumber	10
Cherry Tomato	10
Ranch Dressing	35

Nutrition

Creamy Fish Pie With A Sweet Potato Crust Large

A Unique Take on Fish Pie: Creamy and Satisfying with a Sweet Potato Crust

5 from 1 vote

Print Pin Rate

Course: Main Course

Cuisine: british

Keyword: fish pie

Prep Time: 30

Cook Time: 1

Servings: Serving

Calories: 508kcal

Ingredients

138 gr Cod
56 gr Prawns

Creamy Sauce

7 gr Onion
1 gr Garlic
1 gr Corn flour
1 tsp Olive Oil
70 ml Milk Skimmed
70 `ml Chicken Stock
3 gr Parmesan Cheese
1 gr Fresh Parsley
Salt To Taste
Black Pepper To Taste
40 gr Frozen Peas

Sweet Patato Mash

300 gr Sweet Patato

Salad

25 gr Lettuce mix
10 gr Red Peppers
10 gr Red Onion
20 gr Cherry Tomatoes

Ranch Dressing

25 gr Cheese Quark
1 pinch Garlic Powder
1 pinch Onion Powder
5 gr Fresh Parsley
1 Squeeze Lemon Juice

Start Cooking

Instructions

Preheat the oven to 200°C/180°C fan/gas mark 6

Creamy sauce with fish

In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until softened.
Add the cod and cornflour to the pan and stir well to coat. Cook for 2-3 minutes until the cod starts to turn opaque.
Add the skimmed milk, Knorr chicken bouillon cube, Parmesan cheese, and chopped parsley to the pan. Stir well to combine and bring to a simmer. Cook for 5 minutes until the sauce thickens.
Stir in the cooked prawns and frozen peas and transfer the mixture to a large baking dish.

Sweet patato Mash

Bake the sweet patatoes in the skin in the oven till the center is soft. This can take up to 45 min.
Peel the skin of the sweet patato and mash the patato till a creamy mash.
Mix the baked and mashed sweet potato with olive oil, salt, and black pepper.

Side Salad

While the fish pie is cooking, prepare the side salad by combining the baby leaf lettuce mix, sliced red pepper, sliced onion, sliced cucumber, and halved cherry tomatoes in a bowl.

Ranch dressing

To make the ranch salad dressing, mix the quark cheese, minced garlic, onion powder, chopped parsley, smooth mustard, and fresh lemon juice in a small bowl.

Plate up

Fill an ovenproof deep dish or deep skillet with the creamy fish sauce
Spread the sweet potato mash over the fish mixture
Bake in the oven for 25-30 minutes until the sweet potato mash is golden brown and the fish mixture is hot and bubbling.
Serve the healthy fish pie with the side salad and ranch salad dressing on the side. Enjoy!

Notes

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights in grams:

Cod	110
Prawns	45
Creamy Sauce	100
Frozen peas	35
Sweet Potato	200
Lettuce mix	25
Red Pepper	10
Red Onion	10
Cucumber	10
Cherry Tomato	10
Ranch Dressing	35