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600 Calories Meal - British Fish Pie

Updated: Jan 17, 2021

New Year New Me - as a result of a year long lock down, WFH, Netflix binges, X'mas and New Year celebrations, I have finally made my mind up - something got to change - eat better, drop some weight. I have signed up to nutrition supplement plan that include 2x shakes, 2x 150 cal snacks and 1x meal between 500-600 calories. As a foodie, this meal has a very special meaning - how can I enjoy my food within the limit but without compromising the taste and satisfaction? With a bit of twist and some scales, it is not difficult at all!! So on Day 1, I made myself a Fish Pie and with careful planning, it is just as good as the regular one. This recipe is for 2 servings!


1 tsp sunflower oil (40 kcal)

340g fish mix (418 kcal)

1 medium onion (44 kcal)

100g frozen vegetables (55 kcal)

1 leek - 90g (90 kcal)

15g butter (107 kcal)

15g flour (60 kcal)

200ml semi skimmed milk (100 kcal)

200g potato (174 kcal)

1 egg (78 kcal)

salt and pepper

Each serving contains 583 kcal


  1. Chop onion and leeks, and quickly defrost frozen vegetable with some hot water and drain.

  2. Peel and dice potato, and boil in water until soften. Drain and mash while its still hot and whisk in an egg and season with salt and pepper. Set aside for now.

  3. Add sunflower oil in a frying pan and cook onion, leeks and vegetable in medium low heat until soften. Be careful not to brown them.

  4. Add butter and flour in a separate pan, cook for about a min, then add the milk and whisk together until it thickens. Season with salt and pepper.

  5. Season the fish mix with salt and pepper then toss in the sauce and vegetable in a baking dish. Cover the top with potato mash. Bake in the oven for 30-40 mins at 180c. This fish pie is ready.

Remarks :

  1. This is the first time I make fish pie with out cheese, but honestly I don't mind at all.

  2. Replace regular milk with semi skimmed milk makes no difference in taste or texture, but you cut back on calories.

  3. There are recipes suggest to use cornflour, instead of butter and flour, but I'm not sold because the sauce will look kind of translucent and does not give the silky texture as the one made with butter and flour. So I decide to use less butter and flour but not replacing them.

  4. You can replace potato with swede or mix both to further reduce some calories.

  5. Subsequently, I was also given a cauliflower crust recipe for low carb option which I haven't tried. Will update everyone when I get to it next time!

Please try this recipe and let me know your feedback!

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