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
If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
All images and content on Slimming Eats are copyright protected.
Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.
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.
Recipe by Slimming Eats - Weight Watchers and Slimming World Recipes at https://www.slimmingeats.com/blog/dairy-free-fish-pie