Creamy Fish Pie

Fish Pie

There is good quality evidence to show that oily fish (e.g., salmon, mackerel, sardines, etc.) consumption is good for your heart.  Oily fish can lower blood pressure and reduce fat build up in the arteries but only if the fish is broiled or baked.  Fried fish or fish sandwiches not only cancels out the benefits of oily fish but may actually increase heart disease risk.

 Omega 3 fats reduce pain and swelling and components of the oil (docosahexaenoic and eicosapentaenoic acid) contribute to maintenance of normal brain function and vision.

Every 100g of oily fish contains approximately 1 gram of omega 3 fatty acid.  Unfortunately the body does not produce it’s own omega 3 fats so we must get them from food or a good quality fish oil supplement.

There is an excellent video on You Tube presented by y Capt Joseph Hibbeln MD who has an interest in depression and emotional health and omega 3 intake.

If you are interested in the health benefits of coconut milk (the other main component of this recipe) check out my dairy/wheat free Lemon Cheesecake recipe.

Prep Time/Cook Time

About 20 mins prep and 40-50 min cooking time


  • 900g bag of frozen cauliflower
  • 60g butter (optional – not essential if dairy free)
  • 500-600g fish (haddock, salmon, etc.)
  • 2 x 400ml cans of coconut milk that have been in the fridge for at least an hour (to separate the coconut milk from the coconut water)
  • 2 teaspoons of Marigold Boullion stock
  • 1 heaped tablespoon of dried parsley or 2-3 tablespoons fresh parsley
  • salt and pepper to taste


  • Blender with an “S” blade
  • Oven dish


  • Steam or boil the frozen cauliflower until well cooked
  • Boil the fish in water until cooked
  • Separate the coconut water from the milk and retain the milk
  • In a saucepan add the coconut milk, stock, parsley and salt and pepper and heat gently until liquid
  • Put the cooked fish in an oven dish and just cover with the coconut milk sauce
  • Blend the cooked cauliflower with some salt and pepper and a knob of butter (optional) until you have a smooth and creamy constituency
  • Smooth the cauliflower topping over the fish and sauce and cook in oven at 180 degrees for about 20-30 mins or until browned