Healthy and Creamy Fish Pie (Dairy-Free)

This healthy fish pie is a favourite in our home. How can I describe this dish? Simple and satisfying. The generous chunks of fish are involved in a creamy dairy-free sauce and topped with a comforting mash. 

This is the perfect family-friendly dish for busy suppers. It’s a delicious comfy recipe but so quick and easy to prepare. You can cook in a big dish for the perfect family dinner or portion into ramekins to freeze it, so you have a delicious meal ready whenever you need it. This is the ideal meal to sneak in some extra veggies – kids (and yes grown-ups! too) will not even realise they are eating their daily veggies intake. I combine the potato and cauliflower to bring more variety into this meal. Plus, the cauliflower brings extra creaminess to the puree. 

I prefer not to peel the potatoes to get extra fibre and nutrients: Do you know that the peel contains about 40-50% dietary fibre and are a rich source of phenolics and a fair source of vitamins? Don’t let it go to waste. Honestly, when you mash everything, you don’t notice the peel.

Healthy and Creamy Fish Pie (Dairy Free)

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• Author: Elisa Tricon
• Total Time: 40 minutes
• Yield: 8 1x
• Diet: Gluten Free

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Description

The generous chunks of fish are involved in a creamy dairy-free sauce and topped with a comforting mash. Simple and satisfying.

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Ingredients

Units MUS Scale 1x2x3x

• 500g Maris Piper potatoes, halved
• 500g cauliflower, cut into florets
• 400ml vegetable milk
• 15g ghee (or butter if not dairy-free)
• 50g arrowroot (can be replaced by flour)
• 1 onion
• 25g parsley
• 1 x pack fish pie mix (320g-400g depending on pack size)
• 200g shrimps
• 1 tsp Dijon or English mustard
• 25g chives, finely snipped
• One leek
• Salt to taste
• Nutmeg to taste
• 1 egg

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Instructions

1. Heat the oven to 200C.
2. Put the halved potatoes and cauliflower florets in a steamer until tender. You can also boil them but steaming preserves more nutrients.
3. When cooked, mash the potato and the cauliflower and a knob of butter. Season with nutmeg and salt to taste. I use a blender to mash – quicker and less mess.
4. Discard the tough outer layer and finely slice the leek. Don’t discard the green part; it’s quite tasty but needs a longer cooking time. Start by cooking the green slices in a bit of olive oil, and when soft, add the remaining leek. Add the finely sliced onion and chopped parsley. Cook until soft, stirring occasionally.
5. Mix the arrowroot with a bit of vegetable milk until well combined. Gradually whisk the remaining milk. Bring to the boil, and stir regularly to avoid any lumps and sticking at the bottom of the pan. Cook for 3-4 mins until thickened. Mix 1 tsp of mustard, a small bunch of finely cut chives and salt to taste.
6. Take off the heat and stir gently in 320g-400g mixed fish and the leeks mix. Spoon into an ovenproof dish or 6-8 ramekins.
7. Stir one egg in a small bowl and reserve. Spoon the potato on top of the fish mix. Brush the egg wash over the mashed potatoes.
8. Pop in the oven for 20-25 mins or until golden and bubbling at the edges.

• Prep Time: 20
• Cook Time: 20
• Category: Main

Keywords: fish pie, dairy free, gluten free