Fish pie is a comforting dish that combines chunks of fish in a creamy sauce, often flavored with herbs and vegetables, topped with a layer of mashed potatoes .

While its exact origins are uncertain, variations of fish pie have been enjoyed across Europe for centuries. In Britain, it became popular during the Victorian era as a hearty and economical meal, utilizing leftover fish and potatoes. Over time, the recipe evolved, with different regions and households adding their own twists, but the essence of a creamy fish stew topped with mashed potatoes remains a beloved classic. Today, fish pie is cherished not only for its delicious flavors but also for its versatility, as it can be customized with different types of fish, seafood, and seasonings to suit individual tastes.

Ingredients:

- 500g mixed white fish fillets (such as cod, haddock, or pollock), cut into chunks

- 300g peeled and diced potatoes

- 1 onion, finely chopped

- 2 tablespoons butter

- 2 tablespoons all-purpose flour

- 300ml milk

- 100ml fish stock

- 100g frozen peas

- 2 tablespoons chopped parsley

- Salt and pepper to taste

- 500g mashed potatoes (prepared separately)

- Optional: grated cheese for topping

Method:

1. Preheat your oven to 200°C (180°C fan).

2. Boil the diced potatoes in salted water until tender, then drain and set aside.

3. In a large pan, melt the butter over medium heat. Add the chopped onion and cook until soft and translucent.

4. Stir in the flour and cook for 1-2 minutes to make a roux.

5. Gradually pour in the milk and fish stock, stirring constantly until smooth and thickened.

6. Add the fish chunks, cooked potatoes, frozen peas, and chopped parsley to the sauce. Season with salt and pepper to taste.

7. Transfer the mixture to a baking dish and spread the mashed potatoes evenly over the top.

8. If desired, sprinkle grated cheese over the mashed potatoes for an extra cheesy crust.

9. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the filling is bubbling.

10. Serve hot and enjoy your delicious creamy fish pie!

Nutrition Value:

1. 500g mixed white fish fillets (such as cod, haddock, or pollock), cut into chunks

  - Calories: ~350-400 kcal

  - Carbohydrates: 0g

  - Protein: ~75-90g

  - Fat: ~5-10g

  - Sodium: Varies, generally low

  - Cholesterol: Varies, generally low

  - Nutritional Benefits: Excellent source of high-quality protein, omega-3 fatty acids, vitamins B12 and D, and minerals such as selenium and iodine. Promotes heart health, supports brain function, and contributes to overall well-being.

2. 300g peeled and diced potatoes

  - Calories: ~210 kcal

  - Carbohydrates: ~50g

  - Protein: ~5g

  - Fat: 0g

  - Sodium: Varies, generally low

  - Cholesterol: 0mg

  - Nutritional Benefits: Rich in carbohydrates for energy, good source of fiber, vitamins C and B6, and minerals like potassium and manganese. Supports digestion, provides sustained energy, and promotes healthy blood pressure.

3. 1 onion, finely chopped

  - Calories: ~40 kcal

  - Carbohydrates: ~10g

  - Protein: ~1g

  - Fat: 0g

  - Sodium: Varies, generally low

  - Cholesterol: 0mg

  - Nutritional Benefits: Low in calories but high in flavor. Contains antioxidants, particularly quercetin, which may have anti-inflammatory and anti-cancer properties. Also a good source of vitamin C and fiber.

4. 2 tablespoons butter

  - Calories: ~200 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: ~22g

  - Sodium: ~160mg

  - Cholesterol: ~60mg

  - Nutritional Benefits: Provides richness and flavor to the dish. Contains saturated fats and cholesterol, so should be consumed in moderation. Contains some vitamin A and E.

5. 2 tablespoons all-purpose flour

  - Calories: ~60 kcal

  - Carbohydrates: ~13g

  - Protein: ~2g

  - Fat: 0g

  - Sodium: ~0mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Mainly provides carbohydrates for energy. Contains small amounts of protein and some B vitamins.

6. 300ml milk

  - Calories: ~150 kcal

  - Carbohydrates: ~12g

  - Protein: ~8g

  - Fat: ~8g

  - Sodium: ~100mg

  - Cholesterol: ~30mg

  - Nutritional Benefits: Good source of calcium, vitamin D, and protein. Supports bone health, muscle growth, and overall nutrition.

7. 100ml fish stock

  - Nutritional values vary widely depending on preparation method and ingredients used. Generally low in calories and fat, but provides flavor to the dish.

8. 100g frozen peas

  - Calories: ~70 kcal

  - Carbohydrates: ~12g

  - Protein: ~5g

  - Fat: 0g

  - Sodium: ~5mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Excellent source of plant-based protein, fiber, vitamins A, C, and K, and minerals like iron and manganese. Supports digestion, immune function, and overall health.

9. 2 tablespoons chopped parsley

  - Calories: ~5 kcal

  - Carbohydrates: ~1g

  - Protein: ~0g

  - Fat: 0g

  - Sodium: ~0mg

  - Cholesterol: 0mg

  - Nutritional Benefits: Low in calories but rich in flavor. Contains vitamins A, C, and K, as well as antioxidants. May have anti-inflammatory and detoxifying properties.

10. Salt and pepper to taste

  - Sodium: Varies depending on amount used. Should be used in moderation to control sodium intake.

11. 500g mashed potatoes (prepared separately)

  - Nutritional values depend on the ingredients used in preparation, such as butter, milk, or cream. Generally provides carbohydrates, some protein, and minimal fat.

12. Optional: grated cheese for topping

  - Nutritional values depend on the type and amount of cheese used. Provides additional flavor, protein, calcium, and fat. Should be consumed in moderation due to high calorie and fat content.