Low-Calorie Fish Pie Recipe


Fish pie is a comforting and hearty dish that combines tender fish, creamy sauce, and a crispy topping. While traditional fish pie recipes can be high in calories and heavy on butter and cream, you can still enjoy this delicious meal without compromising your health goals. In this article, we will guide you through the process of making a low-calorie fish pie that is light, flavorful, and satisfying. Get ready to indulge in a guilt-free version of this classic comfort food.


  • 1 pound white fish fillets (such as cod or haddock), cut into bite-sized pieces
  • 1 cup low-sodium vegetable or fish broth
  • 1 small onion, finely chopped
  • 1 celery stalk, finely chopped
  • 1 carrot, finely chopped
  • 1 cup frozen peas
  • 1/2 cup low-fat milk or unsweetened almond milk
  • 2 tablespoons cornstarch or flour
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried thyme
  • Salt and pepper to taste
  • 2 cups cooked cauliflower or mashed potatoes (for the topping)
  • Optional: grated reduced-fat cheese for topping


  1. Preheat your oven to 375°F (190°C) and lightly grease a baking dish.
  2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion, celery, and carrot, and sauté until they become soft and slightly golden.
  3. Add the fish fillets to the skillet and pour in the vegetable or fish broth. Season with dried thyme, salt, and pepper. Simmer gently for about 5 minutes until the fish is cooked through.
  4. In a separate small bowl, whisk together the low-fat milk and cornstarch or flour until well combined and smooth.
  5. Add the milk mixture to the skillet with the fish and vegetables. Stir well to combine, and continue cooking for another 2-3 minutes until the sauce thickens. Stir in the frozen peas.
  6. Transfer the fish and vegetable mixture to the greased baking dish, spreading it out evenly.
  7. Prepare the topping by either mashing cooked cauliflower or using mashed potatoes. Spread the topping over the fish mixture in the baking dish.
  8. Optional: Sprinkle grated reduced-fat cheese over the topping for an extra burst of flavor.
  9. Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the topping is golden and crispy.
  10. Remove the fish pie from the oven and let it rest for a few minutes before serving.
  11. Serve the low-calorie fish pie warm and enjoy its comforting flavors.

Tips for Success:

  • Experiment with different types of white fish, such as cod, haddock, or sole, to find your favorite flavors.
  • Feel free to add other vegetables like diced bell peppers or spinach for extra nutritional value and texture.
  • For a creamier texture, you can mix a small amount of reduced-fat cream cheese or Greek yogurt into the mashed cauliflower or potatoes.
  • Add a squeeze of lemon juice or sprinkle of fresh herbs like parsley or dill over the fish pie before serving for added freshness.


Indulging in a delicious fish pie doesn’t have to derail your healthy eating goals. With this low-calorie fish pie recipe, you can savor all the flavors of this comforting dish without the guilt. By using lean fish, plenty of vegetables, and a lighter sauce, you’ll create a satisfying meal that nourishes your body. So, gather your ingredients, follow the steps, and enjoy a light and satisfying fish pie that will leave you feeling satisfied and nourished.

5/5 - (11 votes)

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