I don’t follow any kind of low carb/no carb diet – they don’t work for me at all. The only way I lose weight and keep trim is through eating little and often and keeping to a reasonably low fat diet. I tend to avoid foods like bread and cereals, favouring oats, pasta and rice for my fibre/carb intake.
I love fish pie, but the traditional way of making it with a roux of butter, milk and flour is really not very good for you, so here is my low fat take on a traditional recipe.
- 1x tub of low fat creme fraiche (200 to 300 ml depending on the size of the pie) or strained yoghurt (eg, Chobani non-fat plain)
- 6 to 8 sweet potatoes (enough to cover the top of the pie)
- Handful of frozen peas
- Handful of frozen/tinned sweetcorn
- Handful of frozen prawns
- Cheap frozen white fish (2x fillets)
- Cheap frozen smoked fish (2x fillets
- Olive oil (enough for a drizzle)
- English mustard
- 1x round/square over proof dish
- Chilli powder/paprika for dusting top (optional)
Recipe (prep time approx 20 mins; cooking time approx 35-40 mins)
- Pre heat oven to 180 degrees (gas mark 6). Boil some water for the sweet potatoes and at the same time defrost the fish in the microwave (this step stops the pie being too watery)
- Chop fish fillets into chunks
- Peel the sweet potatoes and add to boiling water (boil for approx 15-20 until soft enough to mash)
- Put fish, prawns, sweetcorn, peas and creme fraiche/yoghurt, seasoning into the bottom dish (mix until fish evenly distributed) and a spoonful of mustard (secret ingredient – gives the taste of cheese without the fat!)
- Mash sweet potato and add seasoning to taste (tip – they will need lots of salt and pepper!)
- Spoon on top of fish mixture and spread across pie – use a fork across the top to create a nice pattern.
- Drizzle a small amount of olive oil on top (teaspoon max)
- Sprinkle a small amount of chilli powder or paprika on top of the pie (optional)
- Cook the pie in the oven for 35-40 mins and leave to stand for 5 mins before serving
The above pie provides 3-4 helpings, depending on how greedy you are! 🙂
Et voila – there you have it a lovely healthy fish pie. The creamy mixture can look a little curdled, but fear not it does taste really good!