Lighter fish pie

A comforting fish pie: flaked cod under a light, golden mash. High in lean protein and lighter than a meat-based shepherd’s pie, it is a mild, nourishing family dinner.

Preparation: 20 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 388 kcal · 42 g protein · 42 g carbohydrate · 5 g fat

Ingredients

• 600 g cod
• 800 g potatoes
• 150 ml milk
• 1 onion
• 60 g grated cheese
• parsley, salt, pepper

Method

1. Cook the potatoes and mash them with the milk (a light mash).
2. Poach the fish, then flake it with the softened onion and parsley.
3. Spread the fish in a dish and cover with the mash.
4. Sprinkle with cheese and bake for 20 minutes at 200 °C.

Nutritional benefits

Cod provides very digestible lean protein, lighter than the minced meat in a classic shepherd’s pie, and kind to cholesterol levels. The mash is made with milk (no butter), so it stays light. A comforting, balanced family dish that children enjoy.

Variations and substitutions

• With salmon or a mix of fish.
• With sweet potato for the mash.
• With spinach between the layers.
• Dairy-free: plant-based milk and nutritional yeast.

Storage and making ahead

Keeps for 3 days and can be frozen. An excellent dish for batch cooking.

💡 Good to know

Poach the fish in a little flavoured milk (bay leaf, onion): it stays tender and perfumes the dish.

Read also

Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes · kids’ recipes.

Foods in this recipe: cod · potatoes · milk · onion · cheese.

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