British · Authentic-ish British
Fish Pie
386 kcal a serving, against 621 for the traditional version. That is 235 kcal off, or 38%, with 34g of protein. Serves 6. 1 hour 20 minutes.
What the traditional version is
The proper one starts with undyed smoked haddock, cod or another white fish, and chunks of salmon, all poached gently in full-fat milk with bay and black pepper.
What changed, and what each change costs
Whole milk and double cream to skimmed milk
The bulk of the richness in fish pie doesn't even come from the fish: it's the full-fat dairy, especially all that double cream.
What it costs you. Your sauce goes from velvet to, well, milk thickened with flour. It's not glossy, and you won't get the same luxury on the tongue. But you get to taste the fish without distraction, for what that's worth.
Butter-heavy mashed potatoes to plain mash
A traditional fish pie topping is potato so rich it can pass for dauphinoise. No butter means the mash stays upright and a bit dry.
What it costs you. The top forms a shell in the oven instead of crisping and sinking into fluffy waves. It's a lid, not a dream. If you're after the original, this'll hurt.
Cheddar out entirely
That crust of Cheddar is the crowning glory, but it's all fat and not much protein.
What it costs you. No bubbling, golden cheese and no corners to fight over. The pie looks naked, but you can't argue with arithmetic.
Keep the eggs - they're packed with protein
The eggs are one of the few protein 'extras' that make sense here. They're staying. They're not what needs changing.
What it costs you. Nothing lost, everything gained - unless you're looking for a way to make this vegan, in which case that's a different book.
Keep the smoked fish - don't even think about it
Smoked haddock is the first thing anyone expects in fish pie.
What it costs you. No change, zero fuss, though if you swap to all cod you will live longer but not better.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 621 | 386 |
| Protein | 37.7g | 34g |
| Fat | 35.2g | 10.1g |
| Saturated fat | 18.9g | 3.3g |
| Carbohydrate | 38.3g | 38.9g |
| Protein per 100 kcal | 6.1g | 8.8g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish British prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. fish, milk, eggs, gluten.
The method is in the book
The original fish pie is a hug from a well-fed aunt who doesn't believe in moderation. This one's more of a firm handshake from your GP. The body and silkiness are dialled right down, and you do lose the wonderful crust and the joy of butter melting through the mash. But the fish finally gets its chance to shout, not whisper, and the pie leaves you full rather than sleepy. It's not likely to win any Bake Off technical, but if you want to eat a proper portion and still face the evening, it's a fair exchange.
The quantities and the method for this dish are in Authentic-ish British, along with 57 more. It is not out yet. The swap kit is free in the meantime.