Healthy fish pie with cauliflower topping in white oval casserole dish on wooden board with fork and partial view of white plate with pie.

Healthy Fish Pie with Cauliflower Topping

This Healthy Fish Pie with Cauliflower Topping has all the qualities of a great, hearty comfort food dish but with a lot less calories - plus it comes with a vegetable already in it so there is no need to make a side dish!
Course Dinner, Main
Cuisine International
Keyword cauliflower, fish pie
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 5 people
Author Monika Dabrowski


  • 500 g salmon/cod/haddock skinless, boneless, chopped into chunks
  • 1 very small cauliflower, or half a medium cauliflower
  • 4 tbsp olive oil
  • 1 tbsp flour
  • 1/2 cup semi-skimmed milk
  • 1 tbsp lemon juice, plus zest of 1 lemon
  • 40 g cheddar cheese, coarsely grated
  • 3 tbsps breadcrumbs
  • fine sea salt and pepper to taste


  • Preheat the oven to 375 F/ 190 C/ gas mark 5. You will need a medium size oven/pie dish (at least 6 cm deep).
  • Place the fish pieces in the pie dish, season lightly, drizzle with the lemon juice and sprinkle the zest over the whole thing. Set aside.
  • Roughly chop the cauliflower, place in a blender and whizz briefly until the mixture becomes crumbly (take care not to overblend and turn it into mush). Combine with the breadcrumbs and cheese, season, stir and set aside.
  • To make the sauce in a small saucepan heat up 2 tablespoons of the oil, add the flour, lower the heat and quickly stir using a whisk until well combined and there are no lumps. Add the milk, season lightly, turn up the heat again and stir until the mixture has thickened and starts to bubble up, all the time using the whisk.
  • Pour the sauce over the fish, cover with the cauliflower mixture (do not press down!), drizzle the remaining olive oil (about 2 tablespoons) over the whole thing and bake in the middle of the oven for 30 minutes. Enjoy!