Fish and Potato Pie

Fish Pie with PeasFish is one of the protein sources that people often find hardest to fit into their diets.

Fish, especially oily fish like salmon, is an incredibly beneficial source of omega 3 fatty acids which is great for all people, especially pregnant and breastfeeding mothers.

Omega 3 fatty acids is beneficial to brain and eye development.

Here is a recipe which incorporates fish, but also is delicious and nutritious. It will end up being a staple your healthy eating winter menu plan.

Prep time: 10 minutes

Cook time: 50 minutes


  • 400g boneless fish fillets (try to use half of it with salmon to give additional flavour)
  • 450ml milk
  • 600g potatoes, peeled and chopped to make mash
  • 80ml of oil (try coconut oil if you like)
  • 2 tbs flour
  • 1 cup of frozen peas
  • 1 handful of chopped parsley
  • 4 tbs of parmesan cheese


1.      In a preheated 180 degree oven, place the fish and only 400ml milk (keep 50ml for the potatoes later) into a baking tray. Cover with alfoil and cook for 15 minutes.
2.      Once the fish is cooked, separate the milk from the fish. Keep the milk
3.      While the fish is cooking, boil the hcopped potatoes in a pot of water until soft. Remove from heat and drain from water and put aside.
4.      In a separate pan, place half of the oil, flour and slowly add in the reserved milk from cooking with the fish and stir for a few minutes.
5.      Slowly add in the peas, parsley and flaked fish and stir through. Once stirred through, place this mixture into the desired baking dish.
6.      With the leftover 50ml of milk and oil, mash up the potatoes and place this on top of the fish mixture. Sprinkle with cheese.
7.      Place it back in the oven for 20-25 minutes until brown on top.
8.      Serve.


550 calories per serve


The Healthy Mummy Smoothie also has 10grams of protein per serve before any other foods or liquid has been added. This means it will help you feel full for longer as well and can be a great choice for a snack.

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written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."