Go Back
+ servings

Fish Pie with Potato-Cauliflower Mash

To reduce the starchiness of this traditional favorite, use a combination of potatoes and cauliflower, which combine to make a more nutritious mashed topping with fiber and flavor to spare. You can also make this topping with cauliflower only. As Found in The Obesity Code Cookbook
Prep Time 30 mins
Cook Time 45 mins
Total Time 1 hr 15 mins
Course Dinners + Mains
Cuisine American
Servings 4
Calories 556 kcal

Ingredients
  

  • 2 russet potatoes
  • cauliflower 1/2 of a small head
  • spinach leaves (4 handfuls)
  • 1 yellow onion
  • 2 carrots
  • 4 oz cheddar cheese
  • 1 lemon
  • parsley 1 bunch, flat-leaf
  • 3 tbsp olive oil divided
  • 1 tsp ground nutmeg
  • 1 cup heavy cream
  • 1 tsp dry mustard
  • 4 cod fillets (total weight 1 lb)
  • salt
  • pepper

Instructions
 

  • Assemble, prepare, and measure ingredients. Peel and cube potatoes. Separate cauliflower into florets. Chop spinach. Dice onion. Peel and dice carrots. Grate Cheddar. Juice lemon. Chop parsley. Preheat oven to 450°F/230°C.
  • Bring a large saucepan of salted water to a boil and cook potatoes for 10 minutes, or until tender. Add cauliflower and cook for another 5 minutes. Remove vegetables with a slotted spoon, reserving cooking water. Spread veggies out to dry. When they stop steaming, mash with 1 tablespoon of olive oil. Season with nutmeg, and salt and pepper. Set aside.
  • Place spinach in a sieve and pour reserved warm vegetable cooking water over it. When spinach is cool enough to handle, squeeze out any excess water. Set aside.
  • In a skillet over medium-low heat, warm 1 tablespoon of oil. Add onions and carrots and sauté for 5 minutes, or until onions are translucent and carrots are tender. Add cream and bring to a boil for 30 seconds. Remove from heat and stir in Cheddar, 1 tablespoon of lemon juice, parsley, and dry mustard.
  • In a 13- × 9-inch/2 L baking dish, combine spinach and fish. Pour cheese-vegetable sauce over fish and top with mashed potatoes and cauliflower. Brush with olive oil and bake for 20–25 minutes, or until topping is well browned. Remove from oven and allow to rest for 10 minutes. To serve, spoon fish pie onto four plates.

Nutrition

Nutrition Facts
Fish Pie with Potato-Cauliflower Mash
Amount per Serving
Calories
556
% Daily Value*
Fat
 
43
g
66
%
Saturated Fat
 
21
g
131
%
Cholesterol
 
123
mg
41
%
Sodium
 
242
mg
11
%
Potassium
 
809
mg
23
%
Carbohydrates
 
30
g
10
%
Fiber
 
4
g
17
%
Sugar
 
4
g
4
%
Protein
 
17
g
34
%
Vitamin A
 
6254
IU
125
%
Vitamin C
 
25
mg
30
%
Calcium
 
285
mg
29
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword American, Dinners + Mains
Tried this recipe?Let us know how it was!