High Protein Fish Pie (55g protein)

High protein fish pie that skips the potato and still eats like proper comfort food. Smoked and fresh fish poach in milk, then layer up with a garlicky white sauce, peas, eggs, and a golden cauliflower-cottage-cheese mash. Two kinds of fish and six eggs put it at 55g of protein a serving, ready in just over an hour.

A bowl of high protein Fish Pie casserole with cauliflower, peas, carrots, and a creamy sauce. It is served with a fork resting inside the dish.

Contents hide

1 Key ingredients and substitutions

2 How to make high protein fish pie

3 Tips for getting it right

4 Variations

5 What to serve with high protein fish pie

6 How to store high protein fish pie

7 Frequently asked questions

8 More high protein recipes you will love

9 High Protein Fish Pie Recipe

Key ingredients and substitutions

Various labeled ingredients for a fish pie are arranged on a table, including cauliflower, carrots, peas, eggs, onion, fish fillets, milk, cheese, butter, flour, garlic, parsley, and parmesan.

Smoked and fresh fish: the protein backbone of the pie. The smoked fish brings depth, the fresh keeps it clean. I used basa and haddock. Any firm white fish works (cod, pollock, hake), just keep it roughly 50/50 smoked to fresh so the smoke does not take over.
Hard-boiled eggs: six quartered eggs add protein and that classic fish-pie richness through the filling. Boil or air fry the eggs while the oven heats.
Cottage cheese: goes into the cauliflower mash, adds protein, and blends the topping smooth. Blend it right in with an immersion blender. Thick Greek yogurt works as a swap, slightly tangier.
Cauliflower: the no-potato topping that keeps the protein-per-calorie ratio high. For a more traditional mash, do half cauliflower and half potato, though that raises the carbs.
Parmesan: the golden, salty crust, plus a little extra protein. Pecorino works, or use cheddar or gruyere for a meltier top.
Milk: poaches the fish first, then becomes the sauce, so it carries the fish flavor through the whole dish. Whole milk is richest; semi-skimmed is fine; unsweetened almond or oat milk works for dairy-free.
Carrots, onion, garlic: the aromatics that build the white sauce.
Frozen peas: sweetness, color, and a little fiber. They go in straight from frozen.
All-purpose flour: thickens the roux. Use a 1:1 gluten-free blend, or a cornflour slurry, if needed.
Butter, salt, pepper, dried parsley, and whole cloves: the supporting cast. The cloves are optional and get pulled out before assembling.

How to make high protein fish pie

Poach the fish. Pour 3 cups milk into a large pot with the diced half onion and the cloves. Bring to a gentle simmer over medium-high, add the smoked and fresh fish, and cook 5 to 8 minutes, until the fish just flakes. Lift it out with a slotted spoon into a 9×13 dish, discard the cloves, and reserve the poaching milk for later.

Raw fish fillets, chopped red onion, and milk in a pot on a stove with a wooden spatula.

A pot with chunks of fish, vegetables, and milk being stirred with a wooden spoon on a stovetop.

Boil the cauliflower. While the fish poaches, boil the florets in salted water for about 10 minutes, until fork-tender. Drain very well and return to the pot.
Blend the mash. Add the butter, cottage cheese, milk, salt, and pepper to the cauliflower and blend with an immersion blender until smooth.

Cauliflower pieces are boiling in water inside a stainless steel pot on a stove, the first step in this classic recipe.

A pot filled with cooked cauliflower florets, cottage cheese, butter, and black pepper sits ready to be mixed together.

Start the sauce. Preheat the oven to 180°C/350°F. In the same poaching pot, melt the butter over medium-high, then add the garlic, onion, and carrots. Cook 3 to 5 minutes, until softened.
Make the roux. Stir in the flour until it coats everything and turns paste-like.

Chopped carrots, red onions, and garlic in a pot with butter, beginning to sauté.

Chopped carrots and red onions are sautéing in a pot with oil, with flour sprinkled on top and a wooden spoon resting inside.

Add the milk. Pour in the reserved poaching milk a little at a time, whisking constantly so it stays smooth.
Simmer. Let the sauce bubble gently and thicken for about 5 minutes. Stir in the parsley, then taste and season.

A wooden spoon stirs a creamy white sauce with small colorful vegetable pieces in a stainless steel pot on a stove.

A pot of creamy white sauce being stirred with a wooden spoon, with dried herbs and seasonings sprinkled on top.

Layer it up. Scatter the peas and quartered eggs over the fish, pour the sauce over the top, and stir gently to combine without breaking up the layers.
Top with mash. Dollop the mash over the filling, spread it level with a spatula, then rake a fork across for ridges. Sprinkle the parmesan over the top.

A white baking dish filled with cooked fish, hard-boiled egg wedges, and green peas in a single layer.

A white baking dish filled with an unbaked creamy mixture of vegetables, sliced eggs, and sauce.

Bake. Bake 35 minutes, until golden and bubbling. For a crisper top, broil 3 to 5 minutes at the end, watching closely. Rest 5 minutes before serving.

A serving of high protein fish pie with a mashed cauliflower topping on a plate sits next to a baking dish with the remaining casserole.

Tips for getting it right

A runny fish pie almost always comes down to two things: a white sauce that never properly thickened, or cauliflower mash that went in wet. Get those right and the rest is easy.

Cook the roux, then add the milk slowly. Whisk the poaching milk in a little at a time so the sauce thickens smooth instead of splitting.
Drain the cauliflower hard. Press it with the back of a spoon if you need to. Wet mash will not crisp on top.
Keep the fish 50/50. Equal smoked and fresh gives you smoky depth without the smoked flavor flattening everything else.
Rake the mash, then broil. Fork ridges plus 3 to 5 minutes under the broiler are what give you crisp golden peaks.
Taste before you salt. The poaching milk picks up salt from the smoked fish, so season the sauce right at the end.

A plate of high protein fish pie with vegetables, mashed cauliflower topping, and a boiled egg slice, served with a fork. Text reads: "High Protein Fish Pie, 55g protein per serving!.

Variations

Salmon swap: replace half the fresh fish with salmon for more omega-3s and pink flecks through the filling.
More seafood: add peeled prawns or scallops in the last minute of poaching to push the protein higher.
Extra greens: fold a handful of chopped spinach or steamed broccoli in with the peas.
Spicy kick: stir a teaspoon of Dijon or a pinch of cayenne into the sauce for gentle warmth against the smoky fish.

What to serve with high protein fish pie

Vegetable: a sharp green salad or steamed green beans tossed in olive oil and garlic to cut the richness.
Bread: a slice of Cottage Cheese Bread to mop up the sauce.
Something tangy: dill pickles or a spoon of tartar sauce on the side for a briny contrast.

How to store high protein fish pie

Fridge: keeps in an airtight container for up to 4 days, and the flavor deepens by day two.
Freezer: cool fully, portion, and freeze up to 3 months. Thaw overnight in the fridge before reheating.
Reheat: microwave a single portion for 2 to 3 minutes, or cover the whole dish with foil and warm at 180°C for 15 to 20 minutes. Add a splash of milk if the sauce has tightened.
Make ahead: assemble it unbaked up to a day in advance, cover, and chill. Bake straight from the fridge with about 10 extra minutes.

Frequently asked questions

Why did my sauce go runny after baking?

Usually the roux was not cooked enough or the milk went in too fast. Whisk the milk in gradually and let the sauce simmer the full 5 minutes before assembling.

My cauliflower mash is watery. How do I fix it?

Drain and press the cauliflower really well after boiling. If it is still loose, blend in a little more cottage cheese, or a pinch of xanthan gum to thicken without changing the flavor.

How do I stop the top from burning under the broiler?

Broil for 3 to 5 minutes max on a middle rack and watch it the whole time. If it is browning too fast, tent it with foil for the last minute.

Can I make this fish pie dairy-free?

Yes. Use unsweetened almond or oat milk, dairy-free butter, and either skip the cottage cheese or swap in thick coconut yogurt. Drop the parmesan or use a vegan hard cheese.

Can I use raw fish instead of poaching it first?

You can add raw chopped fish straight to the dish and bake about 45 minutes to cook it through, but keep the pieces small for even cooking. Note you will lose the fish-flavored poaching milk that gives the sauce its depth.

How do I get even more protein in this pie?

Add extra cottage cheese to the mash, add extra fish or eggs, or fold chunks of firm tofu into the filling for another 10 to 15 grams per serving.

A baked fish pie in a white dish, topped with mashed cauliflower that has a ridged texture and lightly golden edges.

More high protein recipes you will love

Have you made this recipe? I’d love to know <3 Tag me on Facebook and Instagram, Pin it on Pinterest, and please give it 5 stars with a review below! Don’t forget to subscribe to the email list (top right of this page) for sparkly new recipes in your inbox.

A serving of creamy, high protein fish pie with peas and carrots on a white plate, next to a gold fork.

High Protein Fish Pie Recipe

Bethany Galloway

A no-potato fish pie with smoked and fresh fish, a garlicky white sauce, and a golden cauliflower-cottage-cheese top, at 55g of protein per serving.

Print Pin Rate

Prep Time 15

Cook Time 1

Total Time 1 15

Course Main Course

Servings Servings

Calories 491

Protein 55

Ingredients

US Customary – Metric

1 lb smoked fish of choice - I used basa
1 lb raw unsmoked fish of choice - I used basa and haddock
3 cups filtered milk - or milk of choice
½ onion - diced
6 whole cloves - optional

White Sauce:

3 tablespoons unsalted butter
3 cloves garlic - minced
½ onion - finely chopped
2 carrots - finely chopped
⅓ cup all purpose flour - or gluten free all purpose flour
½ tablespoon dried parsley - or 2 tbsp fresh finely chopped
salt and pepper - to taste

Cauliflower Topping:

2 heads cauliflower - cut into florets
2 tablespoons unsalted butter
½ cup cottage cheese
¼ cup filtered milk - or milk of choice
1 teaspoon salt
¼ teaspoon ground black pepper

Pie:

1 cup frozen peas
6 hard boiled eggs - quartered
25 g grated parmesan cheese

Instructions

For the Fish:

Set a 9×13″ large casserole dish to the side.
Add the filtered milk, cloves and diced ½ onion to a large pot on the stove over medium high heat.
3 cups filtered milk, ½ onion, 6 whole cloves
When it begins to gently simmer, add the fish and cook it until it begins to separate, about 5-8 minutes.
1 lb smoked fish of choice, 1 lb raw unsmoked fish of choice
Use a slotted spoon to remove the fish, onions, and cloves, spreading them out on the bottom of the 9×13″ casserole dish. Discard the 6 cloves. Save the milk in a glass measuring jug.

Cauliflower Mash:

While the fish is simmering, bring a large pot of water to boil over high heat on the stove.
Add the cauliflower and boil for about 10 minutes, until fork-tender.
2 heads cauliflower
Drain the cauliflower and return it to the pot.
Add the remaining ingredients (cottage cheese, milk, seasoning) and blend with an immersion blender.
2 tablespoons unsalted butter, ½ cup cottage cheese, ¼ cup filtered milk, 1 teaspoon salt, ¼ teaspoon ground black pepper

White Sauce:

Preheat the oven to 180°C/350°F.
Using the pot that had the milk and fish in it, melt the butter over medium-high heat.
3 tablespoons unsalted butter
Add the garlic, onion, and carrots, and sauté until they begin to soften, about 3-5 minutes.
3 cloves garlic, ½ onion, 2 carrots
Stir in the flour until it is completely mixed with the butter. It will be kind of gluey.
⅓ cup all purpose flour
A little at a time, pour and stir the saved 3 cups of milk from simmering the fish. Go slowly to avoid lumps. A whisk works well here too.
Let the milk mixture come to a simmer, and cook until it becomes thicker, about 5 minutes.
Stir in the parsley and adjust the salt and pepper to taste.
½ tablespoon dried parsley, salt and pepper

Assemble and bake the pie:

Scatter the frozen peas and quartered hard boiled eggs over the fish, and then pour over the white sauce mixture, making sure everything is spread evenly.
1 cup frozen peas, 6 hard boiled eggs
Top the pie with cauliflower mash. I like to evenly dollop the mash in top, then use a spatula to spread it out, followed by a fork to make it a little crispy on the raised parts.
Sprinkle with parmesan cheese.
25 g grated parmesan cheese
Bake for 35 minutes until the top is golden.
Optional: broil for 5 minutes at the end for an even crispier topping.
Let the pie stand for 5 minutes. Dig in and enjoy!

Notes

Poach the fish only until it flakes, 5 to 8 minutes. It finishes in the oven.
Add the milk to the roux in stages, whisking, or it goes lumpy.
Drain the cauliflower hard before blending. Wet mash will not crisp.
Rake the mash with a fork, then broil for the crispiest top.
Rest 5 minutes so slices hold together.

Storage

Fridge: airtight, up to 4 days.
Freezer: portion, cool, freeze up to 3 months. Thaw overnight before reheating.
Reheat: microwave 2 to 3 minutes, or cover and warm at 180°C for 15 to 20 minutes. Splash of milk if thick.