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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.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Main Course
Servings 6 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:

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.

Nutritional Information

Calories: 491kcal | Carbohydrates: 28g | Protein: 55g | Fat: 18g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.4g | Cholesterol: 318mg | Sodium: 1478mg | Potassium: 1581mg | Fiber: 6g | Sugar: 11g | Vitamin A: 4350IU | Vitamin C: 105mg | Calcium: 394mg | Iron: 4mg