A Simple Dairy Free Fish Pie topped with Delicious Mashed White and Sweet Potato for a comforting family meal.
There is something quite comforting about a fish pie - delicately poached fish in a creamy white sauce, something that can be hard to achieve if you are dairy free and with loads of dairy free readers, I figured I'd create a delicious Dairy Free Fish Pie that everyone can enjoy.
Also with Slimming World, keeping it as low syn as possible was also important and so for that creamy feel to this Dairy Free fish pie, I opted for light coconut milk. First poaching the fish in some stock, and the combining the flavoured stock with the coconut milk and some starch for a silky creamy sauce.
Traditional Fish Pie is topped with regular creamy mashed potatoes, made with lashings of butter and cream or milk. I went for a mixture of sweet and white potato. Sweet Potato is perfect for a pie topping, as it really doesn't need anything other than seasoning mixed in.
Want some other delicious dairy free recipes to try? Check out some of these:
- Syn Free Lemony Chicken Zucchini Rice Soup
- Healthy Cottage Pie with Cauliflower Spring Onion Mash
Syn Free Quick Leftovers Curry - Syn Free Tuscan Chicken and White Bean Soup
- Coconut Vegetable Curry (Vegan)
- Curried Butternut Squash and Brown Rice Soup
- One Pot Creamy Yellow Zucchini Pasta
- Syn Free Carrot and Butter Bean Soup
- Butternut Squash Chickpea Curry (Vegan)
or head on over to my FULL RECIPE INDEX with over 850 delicious Slimming World Recipes all full searchable by meal type, ingredients, syn value etc
How can I add a ⅓ speed foods to this Dairy Free Fish Pie?
Serve alongside some delicious vegetables of your choice or swap the potato topping for swede (rutabaga) and carrot. I went for some sauteed zucchini. Need some inspiration? Then check out some of the SP friendly sides.
What Kitchen Items Do I need to make this Dairy Free Fish Pie?
- Kitchen Scales
- Measuring Spoons
- Measuring Cups
- Wooden Spoon
- Slotted Spoon
- Potato Masher
- Santoku Knife (perfect knife for chopping veg)
- Chopping Board
- Wooden Spoon
- Saucepan
- Oven Proof Dish
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Low Syn Dairy Free Fish Pie
Prep
Cook
Total
Yield 4 servings
A Simple Dairy Free Fish Pie topped with Delicious Mashed White and Sweet Potato for a comforting family meal.
Ingredients
- 800g/28oz of white fish
- 1 small onion, sliced
- 1 cup (240ml) of light coconut milk - (8 syns)
- 1 cup (240ml) of chicken or vegetable broth
- couple of cloves
- 1 bay leaf
- 2 tbs of cornstarch (0r arrowroot or tapioca powder) - (3 syns)
- 400g/17.5oz of sweet potato, peeled and chopped
- 400g/17.5oz of white potato
- freshly chopped parsley
- salt and black pepper to season
- 1 egg
- cooking oil spray
Instructions
- Spray a frying pan over a medium high heat with some cooking oil spray, add the onion and fry until translucent
- Add in the stock, cloves and bay leaf along with the fish and simmer to poach for approx 8-10 mins.
- In the meantime, place the potatoes in a steamer above boiling hot water, and steam until they break apart easily with a fork.( I prefer to steam as it stops too much water from being absorbed.)
- Once the fish is poached carefully remove from the saucepan with a slotted spoon, and break into smaller pieces and add to a an overmproof dish.
- Mix the starch with a little water to make a paste, add this into the stock that the fish was in, along with the coconut milk, and simmer on a low heat till thickend. Stir in some chopped parsley and season with salt and black pepper.
- Preheat oven to 200c or 400f
- Mash the potatoes until smooth, season and stir in the egg.
- Spread this carefully over the top of the fish, smoothing over with a fork.
- Spray over the top with some cooking oil spray.
- Bake in the oven for 25-30 mins and then place under the grill for a couple of mins just to brown the top.
- Serve with your choice of vegetables.
Notes
This recipe is gluten free, dairy free, paleo (Whole30), Slimming World and Weight Watchers friendly
- Extra Easy - 3 syns per serving
- Original/SP - 3 syns per serving (use carrot and swede/rutabaga for the topping)
- WW Smart Points - 8 per serving
- Paleo/Whole30 - use just sweet potato and regular coconut milk
*suitable for freezing
Optional: add some chopped spring onions into the mash
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Courses Main
Cuisine British
Nutrition Facts
Serving Size 1 serving
Amount Per Serving | ||
|---|---|---|
Calories 415 | ||
% Daily Value | ||
Total Fat 5.9 g | 9% | |
Saturated Fat 4 g | 20% | |
Cholesterol 160 mg | 53% | |
Sodium 431 mg | 18% | |
Total Carbohydrates 43.1 g | 14% | |
Dietary Fiber 5.9 g | 24% | |
Sugars 6.5 g | ||
Protein 43.7 g | 87% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Cant get coconut milk over here what can i use instead ?
Can the coconut milk be swapped out for milk? Adjusting the syn value depending on whether its used as HOA or synning it.? (If you dont want/need a dairy free recipe). Thank you.