Smoked haddock fish pie with cauliflower mash
100 min · 36 g protein · 339 cals / serving
Smoked haddock, white fish and king prawns in a creamy leek, mustard and parsley sauce made from the milk they poached in, with quartered eggs and wilted spinach, under a cheddar-topped potato and cauliflower mash. The comfort of the classic, with much more fish.
Ingredients
Filling
- 600 ml skim milk
- 1 bay leaf
- 300 g smoked haddock, undyed, skinned
- 300 g cod, cod or haddock
- 2 tsp butter
- 2 leek, thinly sliced and washed
- 3 tbsp cornstarch
- 1 tsp Dijon mustard
- 150 g baby spinach
- 1/2 lemon, zested and juiced
- a large handful fresh parsley, chopped
- 1 tsp black pepper
- 200 g shrimp, king
- 3 eggs
Mash
- 300 g russet potatoes, floury, peeled and cut into chunks
- 1 large cauliflower, cut into florets
- 80 g nonfat Greek yogurt
- 1/2 tsp salt, the smoked fish brings the rest
- 30 g cheddar cheese, mature, grated
Steps
- Lower the eggs into a pan of boiling water and boil for 9 minutes, until the yolks are firm (160°F), then cool them in cold water, peel and cut into quarters. Meanwhile, put the milk and bay leaf in a wide pan, add the smoked haddock and white fish, and bring just to a simmer. Poach gently for 4–5 minutes, until the fish is opaque and flakes easily, 145°F. Lift the fish out onto a plate, strain the milk into a jug and discard the bay leaf.
- Melt the butter in the same pan and soften the leeks over a medium heat for 6–8 minutes. Mix the cornflour to a smooth paste with a few spoonfuls of the warm milk, then stir the rest of the milk and the paste into the leeks. Simmer, stirring, for 2–3 minutes until thick and glossy, then stir in the mustard.
- Off the heat, stir the spinach through the sauce until it wilts, then add the lemon zest and juice, parsley and pepper. Flake the fish into large pieces in a 3-liter baking dish (about 33 × 23 cm), scatter over the raw prawns and the egg quarters, and pour the sauce over.
- Heat the oven to 200C/180C fan/gas 6. Boil the potatoes in well-salted water for 5 minutes, then add the cauliflower and boil for 12–15 minutes more, until both are tender. Drain very well, leave to steam dry for 3 minutes, then mash with the yogurt and the salt.
- Spread the mash over the filling, rough up the top with a fork and scatter with the cheddar. Bake for 30–35 minutes, until golden and bubbling, the prawns are pink and opaque and the middle reaches 145°F. Rest for 5 minutes before serving.
Good to know
Do I need to cook the prawns first?
No. They go in raw and cook through in the oven, which keeps them juicy. Pre-cooked prawns turn rubbery after half an hour of baking; if that is all you have, add them anyway but expect them firmer.
Why undyed smoked haddock?
It tastes the same as the bright yellow kind without the coloring, and its pale smoke flavor runs through the whole sauce. It is also salty, which is why the pie needs little added salt.
Can I make it ahead?
Assemble it with cooled sauce and fish, cover and chill for up to a day, then bake for 45–50 minutes until piping hot in the middle.
Alternative
Per
- Calories
- 77
- Protein
- (44%)
- 8 g
- Fat
- (19%)
- 2 g
- Carbohydrates
- (37%)
- 7 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 145 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 2032 kcal goes into the pot and 3111 g of ingredients comes out as about 2630 g of food: 77 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.