Here is my healthier, cleaner version of fish pie. Most fish pies are made with lots of sour cream, butter and cheese. This makes them loaded with calories and unnecessary fat. I cut cheese, butter and cream down and used just one fat reduced mozzarella. The recipe for salmon fish pie with sweet potato mash is for 4 portions, so you won’t consume too much fat even if you use full fat mozzarella. I used sweet potatoes instead of regular because they have more fiber and a slightly lower glycemic index. Briefly, the glycemic index (GI) is a numerical index that basically tells you how foods (carbohydrates) affect your blood sugar level. The higher the index, the higher the rise in your blood sugar level after consumption of food. If you want to know more about the glycemic index and why it is recommended to avoid food that has high glycemic indexes, here is good explanation.
Sweet potatoes also contain a high dose of vitamin A, C and other important nutrients. I used salmon because I love its flavor and it’s loaded with healthy omega 3, but you can use whatever fish you like. Peas go very well with the flavor of fish and sweet potato, so I made some pea mash and added it into the pie. It came out fantastic.
First, salmon sauce layer.
Second, green pea mash layer.
And lastly, sweet potato mash layer.
If you love salmon you may be interested in delicious salmon chowder recipe I’ve made.
- 1.3 pounds (about 600 grams) of salmon fillet
- 4 cups (about 600 grams) of sweet potatoes cubes
- 2 cups (about 300 grams) of green peas
- 1 leek (about 90 grams)
- 1 tablespoon of olive oil
- 1 cup (about 2, 5 dl) of milk
- Salt to taste
- Remove skin and bones from salmon fillet. Cut it in small, equal pieces.
- Dice leeks.
- Pour one tablespoon of olive oil into a frying pan, add leeks, salmon and salt and roast for a few minutes until salmon is slightly brown. Add half of cup of milk and about a tablespoon of corn flour. Cook for another minute.
- In the meantime, place frozen peas with water in a saucepan and cook them until they are tender, drain water, add ¼ cup of milk and mash them with a stick blender or food processor.
- Meanwhile, cut sweet potatoes, and boil in salted water until tender. Drain the water, add ¼ cup of milk and make a mash with stick blender. If you don’t have a stick blender, use a food processor.
- Preheat the oven to 355 °F (180 °C).
- Place salmon with a sauce in casserole dish, top with the mashed peas and add layers, sprinkle with mozzarella and add a layer of sweet potato puree.
- Bake for about 40 minutes on 355 °F (180 °C).