Healthy Fish Pie with Filo Topping

Our delicious and healthy take on this pub favourite will ensure you are satisfied and sticking to plan. With protein-packed fresh fish and a white-wine and mustard sauce, this healthy fish pie recipe is perfect for all the family.

Salmon is packed with heart healthy omega 3 and healthy fats which boast some amazing health benefits!

Exante Healthy Fish Pie - Salmon

Healthy Fish Pie Ingredients

  • 40g raw salmon fillets
  • 30g raw prawns
  • 60g cod
  • 1 Filo pastry sheet
  • 15ml white wine
  • 30g diced onion
  • 2 chopped garlic cloves
  • 30g sliced fennel
  • 10g wholegrain mustard
  • 1 tsp butter
  • 10ml single cream (reduced fat where possible)
  • Salt and Pepper to taste
  • 20g Fresh flat-leaf parsley


  1. Preheat the oven to 180˚C/365˚F.
  2. Put a large frying pan on a medium heat and add the butter.
  3. Once melted add the diced onion, mustard, garlic, and fennel and fry for 5 minutes.
  4. Add the prawns and cook for 5 minutes.
  5. Add the cream, white wine & parsley.
  6. Then add in the cod and salmon and poach for 6-8 minutes.
  7. Break up the salmon and cod into bite-size pieces.
  8. Pour the mixture into a baking dish.
  9. Roll out the filo pastry sheet and brush with butter.
  10. Place over the top of the pie filling, covering the contents completely.
  11. Bake for 25 minutes until the pastry is golden and crisp.
  12. Enjoy your healthy fish pie!

Exante Healthy Fish Pie


This healthy fish pie recipe keeps calories under 400 per serving, plus packs plenty of protein and not too many carbs!

  • 390 calories
  • 30g protein
  • 13g fat
  • 34g carbs

Looking for more delicious recipe inspiration? Take a look at our healthy recipe guide for more delicious meals and sweet treats.

Amy Brawn

Amy Brawn

Writer and expert

Lover of Blueberries, running and the odd square of dark chocolate