Cauliflower Cheese Fish Pie
Forget about pastry or mashed potato, we’ve used cauliflower cheese to make the ultimate slimming-friendly fish pie top! With nifty swaps and reduced-fat ingredients, our recipe’s light enough to add to your midweek menu…even with the best of two classic recipes in one (it’s only 307 calories per hearty serving!).
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NutritionPer Serving
- Calories307
- Carbs23g
- Protein37g
- Fat6.9g
- Saturates3.6g
- Sugars12g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
You wouldn’t normally find fish pie on a slimming-friendly diet, and yet you’ll have no trouble squeezing our Cauliflower Cheese Fish Pie into your meal plan. With nifty swaps and reduced-fat ingredients, we’ve kept things far lighter than you’d expect at just 307 calories per satisfying portion.
We’ve taken onions, skinless smoked haddock fillets and skinless cod fillets, and simmered them in a blend of milk, Dijon mustard and cornflour, to make our fishy filling delightfully thick and creamy.
While fish pie usually comes topped with full-fat pastry or mashed potatoes (like Admiral’s Fish Pie from our Special Occasion category of recipes), this one is topped with a scrummy layer of bubbling golden cauliflower cheese, and a sprinkling of onion-y chives.
Two delicious comfort foods in one, it’s so easy to plate up with a crispy, nutritious side of easy-peasy Garlic Green Beans for dinner tonight.
What diets is this Cauliflower Cheese Fish Pie suitable for?
This Cauliflower Cheese Fish Pie recipe is suitable for gluten-free diets.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Cauliflower Cheese Fish Pie?
You don’t need any special ingredients to make this homely recipe. We’ve used simple, easy-to-find ingredients, like Primula light cheese. If you can’t find Primula, other brands of squeezy cheese are fine to use (just be sure to adjust the calories accordingly).
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How many calories are in this Cauliflower Cheese Fish Pie?
There are 307 calories per portion in this Cauliflower Cheese Fish Pie, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Cauliflower Cheese Fish Pie is perfect if you’re following a calorie-controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 190°C. Spray a frying pan with low-calorie cooking spray and set on a medium heat. Add the onions and fry for 5 minutes. Add the garlic and continue to fry for 2 minutes.
Step 2
Add the Dijon mustard and pour in the milk, season with salt and pepper. Place the fish on top and cook for 5 minutes until the fish is just starting to break up. Combine the cornflour and water in a small mixing bowl and pour into the pan. Give the pan a gentle stir to break up the fish and incorporate the cornflour mixture.
Step 3
Stir through the peas and pour the fish pie mixture into the ovenproof dish.
Step 4
In a small bowl combine the Primula cheese and milk and whisk until smooth. Season with salt and pepper.
Step 5
Place the cauliflower florets on top of the fish pie filling. Spoon the cheese mixture over the top of the cauliflower. Sprinkle over the grated cheese and pop into the oven for 25 minutes, until the cheese is golden brown and cauliflower cooked.
Step 6
Sprinkle over the chopped chives and serve.
What could I serve with this Cauliflower Cheese Fish Pie?
A portion of Cauliflower Cheese Fish Pie is hearty, nutritious and delicious all on its own, but there’s nothing to stop you making it even more filling with a veggie side dish:
How do you know when Cauliflower Cheese Fish Pie is cooked?
You should cook this Cauliflower Cheese Fish Pie until the cheesy topping is bubbling and golden brown, and the cauliflower is cooked through. This will take around 25 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Cauliflower Cheese Fish Pie in the fridge?
Make sure that you eat this recipe within 4 hours of serving it.
If you have any leftovers, then make sure that you allow them to cool before popping them in a container with a lid and refrigerating. Leftovers of this Cauliflower Cheese Fish Pie can be kept in the fridge for around 3 days.
Can I freeze Cauliflower Cheese Fish Pie?
Yes, you can – as long as the cooked seafood you use hasn’t been previously frozen. To make this recipe freezer-friendly, choose refrigerated cooked seafood instead of frozen.
If freezing this Cauliflower Cheese Fish Pie please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Cauliflower Cheese Fish Pie?
From chilled: Place in a microwave-proof container with loosely-fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Cauliflower Cheese Fish Pie
We've used a bubbling golden layer of homemade cauliflower cheese to top this creamy, filling fish pie. It's two comfort foods in one!
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Prep Time
8 MINS
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Cook Time
35 MINS
- KCals 307
- Carbs 23G
Instructions
- Preheat the oven to 190°C. Spray a frying pan with low-calorie cooking spray and set on a medium heat. Add the onions and fry for 5 minutes. Add the garlic and continue to fry for 2 minutes.
- Add the Dijon mustard and pour in the milk, season with salt and pepper. Place the fish on top and cook for 5 minutes until the fish is just starting to break up. Combine the cornflour and water in a small mixing bowl and pour into the pan. Give the pan a gentle stir to break up the fish and incorporate the cornflour mixture.
- Stir through the peas and pour the fish pie mixture into the ovenproof dish.
- In a small bowl combine the Primula cheese and milk and whisk until smooth. Season with salt and pepper.
- Place the cauliflower florets on top of the fish pie filling. Spoon the cheese mixture over the top of the cauliflower. Sprinkle over the grated cheese and pop into the oven for 25 minutes, until the cheese is golden brown and cauliflower cooked.
- Sprinkle over the chopped chives and serve.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
If you’ve made our Cauliflower Cheese Fish Pie and love it, let us know by sharing a photo and tagging us on Instagram or in our Facebook group!
6 comments
See what others have to say
Hannah Louise DukeFriday 19th January 2024
Could I use an alternative soft cheese (eg Seriously Spreadable lighter)? I never seem to be able to find the Primula light 🙁
Cheryl LloydSunday 4th February 2024
Yes, you could use a different cheese if you prefer. Just remember to adjust any nutritional values 😃
Joanne WildeThursday 7th December 2023
Hi if using frozen cauliflower and fish does it need pre cooking please?
HollyMonday 5th February 2024
Hi Joanne, no need to cook just defrost prior to using in the recipe, hope that helps!
Sally BanksSunday 26th November 2023
Does the cauliflower need some precooking/blanching before oven cooking in the Cauliflower Cheese fish pie?
LisaMonday 27th November 2023
Hi Sally. The cauliflower florets go on top raw, and will cook in the oven. Enjoy the recipe!
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