Healthy Choices Mains

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.

Serves

Calories

412 kcal

Cuisine

British

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On this page: What is it · What you need · Step by step · Serving & storage · Recipe card

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.

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.

At a glance

Serves

Calories

412 kcal

Protein

31 g

Course

Main Course

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Why it works

01 Sweet potato instead of buttery mash

02 Light, creamy seafood sauce

03 Fresh salad keeps it balanced

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What You Need

Exact amounts are in the recipe card

Seafood Filling

cod
prawns
onion
garlic
corn flour
olive oil
skimmed milk
chicken stock
parmesan cheese
fresh parsley
frozen peas
salt and black pepper

Sweet Potato Mash

sweet potato
olive oil
salt and black pepper

Salad

lettuce mix
red peppers
red onion
cherry tomatoes

Ranch Dressing

cheese quark
garlic powder
onion powder
fresh parsley
lemon juice

Step-by-Step Instructions

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.

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.

1. Heat the oven

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

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

2. Start the sauce

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.

Add the cod and cornflour to the pan.

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

3. Make the creamy filling

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.

Stir in the prawns and frozen peas.

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

4. Top with sweet potato

Peel the baked sweet potatoes and mash until smooth.

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

Spread the sweet potato mash evenly over the fish mixture.

Make sure the surface is smooth so it bakes evenly.

5. Bake

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

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

6. Make the salad and dressing

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

Keep it simple and fresh.

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

Stir until smooth and slightly tangy.

7. 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 & Storage

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 Leftovers

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.

Fish pie	fridge, reheat in the oven
Salad and dressing	store separately

Creamy Fish Pie With A Sweet Potato Crust Small

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

Course Main Course

Cuisine british

Pin Recipe

Prep Time 30

Cook Time 1

Servings Serving

Calories 412

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

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

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!