Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This fish pie uses cod, peas and carrots under a potato topping. A milk-and-cornstarch sauce replaces a wheat-flour roux. The full topping and filling are included in the four-serving estimate, making it a different dish from existing baked cod plates and chicken pot pie.
Use boneless fish and still check it carefully before cooking. The cornstarch must be suitable for gluten-free preparation, and milk introduces a dairy allergen. Potato weights refer to the peeled pieces used in the recipe, not a cooked supermarket mash.
Cook potatoes and make the filling in parallel. The raw cod finishes in the oven, so check the hot centre rather than relying on a browned topping. Allow a short rest and divide the filling and potatoes evenly between four portions.
Why Readers May Like It
- 1Measured portions and clear gluten-free ingredient checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw cod fillets, boneless | about 1 lb 5 oz | 600 g | 492 kcal | 106.9 g | 0 g | 4 g |
| Raw peeled potato pieces | about 1 lb 9 oz | 700 g | 539 kcal | 14.3 g | 122.4 g | 0.6 g |
| Frozen green peas | about 1 1/3 cups | 200 g | 162 kcal | 10.8 g | 28.9 g | 0.8 g |
| Carrot, finely diced | 1 large | 150 g | 62 kcal | 1.4 g | 14.4 g | 0.4 g |
| Onion, finely diced | 1 small | 100 g | 40 kcal | 1.1 g | 9.3 g | 0.1 g |
| Low-fat milk | 400 ml | 400 g | 136 kcal | 13.5 g | 19.8 g | 0.3 g |
| Cornstarch labelled gluten-free | about 3 tablespoons | 25 g | 95 kcal | 0.1 g | 22.8 g | 0 g |
| Olive oil | about 2 teaspoons | 10 g | 88 kcal | 0 g | 0 g | 10 g |
| Parsley, chopped | small handful | 10 g | 4 kcal | 0.3 g | 0.6 g | 0.1 g |
| Lemon juice | about 1 tablespoon plus 1 teaspoon | 20 g | 4 kcal | 0.1 g | 1.4 g | 0 g |
| Table salt | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Water | 150 ml | 150 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1625 kcal | 148.6 g | 220.2 g | 16.3 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Chef’s knife (paid link)
- Cutting board (paid link)
- Lidded saucepan (paid link)
- Mixing bowls (paid link)
- Whisk (paid link)
- Oven-safe baking dish (paid link)
- Potato masher (paid link)
- Instant-read food thermometer (paid link)
- Digital kitchen scale (paid link)
- Skillet with lid (paid link)
Before You Start
Use boneless fish and still check it carefully before cooking. The cornstarch must be suitable for gluten-free preparation, and milk introduces a dairy allergen. Potato weights refer to the peeled pieces used in the recipe, not a cooked supermarket mash.
Allow about 55 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean and verify gluten-free ingredient labels.
Prepare oven and ingredients
5 minutesHeat oven to 200°C / 400°F conventional, or 180°C fan. Dice potatoes evenly. Check cod carefully for bones, pat dry and cut into bite-sized pieces.
Cook the potato topping
18–20 minutesSimmer potatoes in a lidded saucepan (paid link) until easily pierced. Drain thoroughly and allow steam to escape.
Soften the filling vegetables
5 minutesWarm oil in a wide pan. Cook onion and carrot over medium heat until beginning to soften, then add 150 ml water and simmer briefly.
Mix the gluten-free thickener
2 minutesUse a whisk (paid link) to combine cornstarch with 300 ml cold milk in a bowl. Check the starch label before adding it.
Thicken the filling base
3 minutesPour the milk mixture into the vegetables. Stir over medium-low heat until lightly thickened, then add peas, parsley, lemon, salt and pepper.
Add cod to the baking dish
2 minutesPut raw cod evenly into a oven-safe baking dish (paid link). Spoon the hot vegetable sauce over it, mixing gently.
Mash and spread the topping
3 minutesMash drained potatoes with 100 ml warm milk. Spread evenly over the filling and roughen the surface lightly.
Bake and check the centre
25–30 minutesBake until the top begins to colour and the filling bubbles. Use a instant-read food thermometer (paid link) to check that the centre of the pie reaches 74°C / 165°F; fish pieces should be opaque and flake easily.
Rest before dividing
5 minutesRest for 5 minutes, then divide filling and topping into four equal servings.
How to Know It Is Ready
The pie centre reaches 74°C / 165°F.
Fish flakes easily and potatoes are lightly golden.
Divide the filling and topping into four equal portions.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 37.1 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains fish and milk. Verify starch and packaged ingredients.
- Extra butter, cheese or cream changes the estimate.
Who May Enjoy This Recipe?
Gluten-free meal planning
People seeking familiar meals with verified gluten-free ingredients.
Home cooking
Cook potatoes and make the filling in parallel. The raw cod finishes in the oven, so check the hot centre rather than relying on a browned topping. Allow a short rest and divide the filling and potatoes evenly between four portions.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw cod fillets, boneless, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use another boneless white fish and follow the same safe doneness checks; recalculate for that fish.
- Use a tolerated unsweetened milk alternative and adjust starch only if needed; recalculate.
Allergen Information
Contains fish and milk. Verify starch and packaged ingredients.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
Fish releases moisture as it cooks. Pat it dry, thicken the sauce before adding it, and rest the baked pie briefly before serving.
Keep the raw fish and cooked components safely chilled and assemble shortly before baking. A cold pie may need longer to reach the centre temperature.
The listed ingredients provide an estimated 37.1 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Gluten-Free Preparation Reference
Use clean utensils and surfaces to avoid gluten cross-contact, and verify packaged ingredient labels.
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Chef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabLidded saucepan
Cook the smaller component or side described in the method.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabWhisk
Mix the batter, eggs or sauce until evenly combined.
Compare on Amazon →Paid link · opens in a new tabOven-safe baking dish
Bake the assembled dish in one layer where the method specifies it.
Compare on Amazon →Paid link · opens in a new tabPotato masher
Mash the potato or part of the soup as instructed.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe centre temperature rather than judging colour alone.
Compare on Amazon →Paid link · opens in a new tabDigital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabSkillet with lid
Choose a pan large enough for the method; check oven safety where required.
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