Easy and healthy fish pie (GF, DF, Low FODMAP)

Easy and healthy fish pie (GF, DF, Low FODMAP)

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Here’s my take on a British classic, this fish pie is easy to make and uses only 6 main ingredients. Its creamy, flavourful and filling. Will suit most dietary requirements as its gluten and dairy free with low FODMAP options and takes 40 minutes to make.

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Fish pie makes for great comfort food, it’s also very customisable and budget friendly. I used frozen cod and frozen green beans for this recipe you can use your favourite fish and vegetables. Some good choices are smoked haddock, salmon, pollock, prawns, peas, carrots and broccoli. Using frozen fish and vegetables keeps the cost down and reduces waste.fish pie

To make this gluten and dairy free I used coconut milk and water to poach the fish in. Then added soya cream and rice flour to create the white sauce. To make this low FODMAP use either cod, haddock, plaice, salmon, trout, prawns or shrimp for the fish. For the vegetables use green beans, courgette, carrots or broccoli (1 cup maximum).

fish pie

For the white sauce almond milk, lactose free milk or rice milk (up to 200ml in one sitting). Use Lactose free cream cheese instead of soya cream and the rice flour is already low FODMAP friendly.

For the seasoning I chose asafoetida and fenugreek powder instead of onion and garlic. Ground coriander, smoked paprika, nutmeg, cayenne pepper, sage, salt and pepper. You can customise these spices to your own preferences.

fish pie

Here’s the FODMAP list I used to find the alternatives for this recipe. Note I haven’t tested any of the alternatives out. They shouldn’t alter the taste to much though let me know in the comments if you try them out.

Am really happy with how this recipe turned out its creamy, tasty and filling. The white sauce worked a lot better than I thought it would as I didn’t use any butter. I was worried that the sauce wouldn’t thicken up but once its baked in the oven it does get thicker and if left to cool will become even thicker. This recipe makes 2 servings I usually eat it for dinner and then lunch the next day.

 fish pie

Easy and healthy fish pie (GF, DF, Low FODMAP)

Here's my take on a British classic, this fish pie is easy to make and uses only 6 main ingredients. Its creamy, flavourful and filling. Will suit most dietary requirements as its gluten and dairy free with low FODMAP options and takes 40 minutes to make.  
Course dinner, lunch
Cuisine DF, GF, Low fodmap, Pescatarian
Keyword Fish pie
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 2
Calories 306 kcal
Author emma

Ingredients

  • 400 grams potatoes
  • 100 grams frozen green beans
  • 5 grams rice flour
  • 50 grams soya single cream
  • 125 ml coconut milk
  • 60 ml water
  • 235 grams frozen cod
  • 1/2 tsp asafoetida powder
  • 1/2 tsp fengugreek powder
  • 1/2 tsp ground coriander
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne pepper
  • 1/4 tsp nutmeg
  • 1/2 tsp dried sage
  • salt and pepper to taste

Instructions

  1. Peel and chop the potatoes then boil them until fork tender about 10-15 minutes. 

  2. Place frozen green beans in a bowl and pour boiling water over them. Leave to thaw until soft about 5 minutes. Then drain and set aside. 

  3. Add coconut milk, water and seasonings into a medium sized pot and bring to a boil add frozen fish and reduce to a simmer. Cook for 5-10 minutes until fish is cooked through. 

  4. Remove the fish from the pot and set aside. 

  5. Add soya single cream and rice flour to the remaining liquid, Bring the sauce to a boil and then reduce to a simmer until the sauce thickens. It will thicken more once baked in the oven.  

  6. Pre heat oven to 180c 

  7. Once potatoes are cooked drain the water and mash the potatoes. 

  8. Add the fish to a deep dish along with green beans and cover with the white sauce. Top with mash potato and season with more salt, pepper and sage. 

  9. Bake in the oven for 20-25 minutes until golden brown. 

  10. This is a complete meal in itself but you could add a side salad or extra vegetables if desired. 

Recipe Notes

Low FODMAP options listed above in post. 

Macros for one serving: 5.6f 37.9c 26p

Hope you guys enjoy this recipe, don’t forget to pin this recipe and follow me over on pinterest. If you recreate this or any of my recipes to tag me in them on Instagram @emmalouisecee I love to see them all. I also post daily on insta stories if you want to see what I eat in a day and how I train at the gym. Have a great day.

fish pie



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