My low Fodmap fishpie ๐ŸŸ๐Ÿฆ๐Ÿฅง

And I’m back!๐Ÿ˜ After an absence of a few weeks from changing job AND moving house during lockdown (I know, not the best time for all of this!), I am finally back online for more cooking and sharing recipe! Schedule has changed quite a bit with less time at home to prepare meals so I try to cook quick mid week dishes or bulk batch cooking on the WE instead. With the cold wintery days outside, I’ve been cooking warm comfort dishes and one that I love is a good fish pie!

My version of this classic dish does not contain wheat flour that you normally need to thicken the white sauce so it happens to be gluten free too! To make it low Fodmap, you also need to make sure that you limit the amount of peas (15 g is the safe amount according to the Monash Fodmap app but I added 20 g per portion as I m fine with them) and swap regular milk by lactose free milk.

I also wanted to bulk my one up with more veggies so I added sweetcorn and spinach then served my portion with a side of green beans! ๐Ÿ˜Š

Allez, let’s go with the recipe now!

My low Fodmap fishpie ๐ŸŸ๐Ÿฆ๐Ÿฅง

Servings: 4

Time required: 1h

Equipment required: Baking tray 20cmx25cm

Ingredients

  • 1 kg of potatoes (I used the Maris Piper variety)
  • 300 mL of lactose free milk
  • 260 g of fish mix (salmon, cod and smoked haddock for me)
  • 180 g pf prawns
  • 2 medium carrots
  • 80 g of frozen peas (or 60 g if you are still in the elimination phase of the Low Fodmap diet)
  • 160 g of frozen spinach
  • 160 g of tinned sweetcorn
  • 200 g of green beans
  • 1/4 cup of cornflour
  • 20 g of parmesan
  • 100 mL of water
  • 2 tbsp of chopped parsley
  • 1 tbsp of olive oil
  • Salt/Pepper

Instructions

  1. Whilst you boil some water in the kettle (1L), peel your potatoes and chop them roughly in large chunks (smaller you cut them the more watery it will be!)
  2. Boil the chopped potatoes on a medium heat until tender
  3. Whilst they are cooking, chop the carrots into small cubes and the parsley finely
  4. Pick the potatoes out of the cooking liquid with a slotted spoon and transfer them into another large bowl
  5. Add 100mL of milk, salt and pepper to the potatoes then mash them until smooth
  6. Re using the pot where you cooked the potatoes (less cleaning!), add the green beans to blanch them for 5 minutes at medium high heat. Reserve them for later
  7. Turn on the oven on grill mode at 200ยฐC
  8. Discard the water from the cooking pot and reuse it again to fry the carrots with salt and pepper in olive oil for 4-5 minutes until softened
  9. Add the frozen spinach, peas, sweetcorn, parsley and 200 mL of milk then simmer gently until the mixture is warmed through
  10. Add the fish mix and stir until cooked through (it will only take 2-3 minutes)
  11. Mix in a cup a 100 mL of water with the cornflour until combined then add the mixture to the fishy sauce until it thickens
  12. Add the prawns at the last moment as it will only take a minute to cook through then stir then add salt and pepper to taste
  13. Pour the fish pie mixture into a baking tray and top it with the mashed potato
  14. Using a fork, rough up the surface of the mash to create the lovely brown bits then grate the Parmesan on top
  15. Bake until golden brown under the grill
  16. Add a bit of olive oil to a pan and fry quickly the green beans then add a bit of chopped parsley to finish them off
  17. Serve the fish pie straight away with the lovely side of green beans

It is an easy recipe but the traditional version usually require several steps with loads of pots and pans so this way, I’ve cut out on time and calories by not making a roux (butter and flour), not poaching the fish separately at the beginning and not thawing the frozen veg!

Enjoy! ๐Ÿ˜

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