Healthy fish pie

Healthy fish pie



  • 2 tsp oil
  • 2 leeks, sliced
  • 1 fennel bulb, finely sliced
  • 1 stalk celery, peeled and sliced
  • 1 garlic clove, minced
  • salt and pepper
  • 1 tbsp plain flour
  • 1 x 400g tin chopped tomatoes
  • ½ cup vegetable or chicken stock
  • ¼ cup light cream
  • ½ cup fresh parsley, chopped
  • 70g baby spinach leaves
  • 400g firm white fish, cubed or sliced
  • 400g smoked cod, cubed or sliced
  • 9 sheets filo (phyllo) pastry
  • oil spray


Heat oven to 200°C  or 180°C fan-forced. Lightly oil a deep pie dish and set aside.

Heat oil in pan and add leeks, fennel, garlic and celery with a pinch of salt.  Reduce heat and cook until soft – about 15 minutes.

Sprinkle over flour, stir to combine and cook a further minute. Add tomatoes and stock and simmer for 10 minutes. Add cream, parsley and spinach and heat through.

Place fish on bottom of casserole dish, pour over vegetables and sauce. Spray one sheet of filo lightly with oil, fold in half and place over the fish mixture.  Repeat with 4 or 5 sheets until you have covered the pie dish completely, ensuring everything is ‘tucked in’.

Cut remaining filo sheets into quarters, scrunch each one into a ball and place on top of the pie. Spray lightly with oil and bake for 30-40 minutes.


  • I have used light filo pastry but if you just can’t have a fish pie without mashed potato, feel free to replace it.
  • I’ve also used a combination of smoked cod and a firm white fish (any firm white fish will be fine) because I like the smoky flavour, but you could just as easily make it with just white fish.
  • Most fish pies are laden with cream and cheese, which tends to drown out the lovely flavours.  But this is a tasty, low fat, healthy fish pie. 1245.7kj (296.6cal); 6.6g total fat (2.1g saturated fat)
  • This recipe was created by Jay Rogers for Kidspot, New Zealand’s best recipe finder.

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