Nourishing Fish Pie Recipe – Healthy Comfort Food for Mood and Energy

This comforting and nourishing fish pie is the ultimate healthy family dinner that’s both budget-friendly and packed with mood-boosting benefits. Made with a mix of fresh seafood, sweet potato, and cauliflower, it’s rich in essential minerals, B vitamins, and sulphur compounds that support mood, muscle repair, skin health, and liver function.

Perfect for batch cooking, this creamy fish pie freezes beautifully, making it an ideal easy freezer meal for busy weeks. Serve it with a side of buttery peas and green beans for a well-rounded, nutrient-dense dish that the whole family will love.

Whether you're looking for a healthy comfort food recipe or a freezer-friendly fish pie that supports your mood and energy, this dish delivers on all fronts.

Serves 2 people

Takes 35 minutes

Ingredients:

300g sweet potato, chopped into 1cm cubes

200g cauliflower, chopped into small florets, include stalks

1 heaped tsp wholegrain or Dijon mustard

salt and pepper

1 red onion, finely sliced

2 garlic cloves

2 tbsp capers

1 lemon, zested and quartered

200g sour cream

100ml stock or broth (can be chicken or vegetable)

450g marinara seafood mix

1 tbsp wholegrain or Dijon mustard

bunch of dill, finely chopped

Serve with:

2 cups of green beans and peas

1.     Preheat oven to 200c. Prep all your ingredients. In a medium saucepan, fill with cold water and pinch of salt, add sweet potato and cauliflower, bring to the boil for 10-12 minutes until potato is soft to prod with fork. Drain and place back into saucepan with 1 heaped tsp of Dijon and a good pinch of salt and pepper. Blend well with a whizz stick until smooth.

2.     Whilst potatoes and cauliflower is cooking. In another medium or large sauce pan, medium heat, good drizzle of olive oil, once hot add onion and sauté for 2-3 minutes until soft and fragrant. Add garlic, capers and lemon zest and sauté for 1-2 minutes.

3.     Add sour cream, stock and marinara mix to the softened onions, stir well and simmer over a medium heat for 10-12 minutes. Stir through dill and Dijon and place into a medium oven tray. Spoon over sweet potato/cauli mash and spread evenly covering the fish pie sauce mix.

4.     Place in hot oven for 12-15 minutes until bubbling and crispy top.

5.     Serve with 2 cups of steamed green beans or peas.