Is fish low FODMAP? A question I always answer with a resounding ‘YES’. This tasty low FODMAP Fish Pie is a perfect winter warmer. It’s simple to prepare and many of the ingredients you may already have in your store cupboard or freezer. This will become a firm favourite and a great addition to your low FODMAP diet.
The ingredients below should make about 6 portions, so great for sharing.
Ingredients
For the potato topping
- 1.4kg fluffy potatoes
- 3 tbspn butter or dairy-free spread
- 125ml cream or dairy-free option
- 1 large egg, whisked
- 1 tbspn mustard (optional)
- Salt and pepper to taste
For the filling:
- 3 tbspn garlic-infused oil
- A pack of fish pie mix
- 150g prawns
- 1-2 tspn garlic replacer, optional (available via FODMarket)
- 1 can of Oyster mushrooms (drained)
- 2 medium-sized carrots, sliced
- 100g frozen peas
- 2 tbspn capers (optional)
- 4 spring onion leaves, sliced (green part only)
- 125ml cream or dairy-free option
- Salt and pepper to taste
- A handful of parsley, finely chopped
Method
Cook the potatoes until soft. Mash until smooth and add the butter, cream and mustard. Check the seasoning. Then add in the whisked egg. This will give a light and fluffy potato mix for your low FODMAP Fish Pie when cooked, but set this aside for the moment.
Par-boil the carrots until they are soft, but still firm, then drain and set them aside. Preheat the oven at this point to 180°C.
Using a large pie dish, add the oil, fish pie mix and the prawns. Add in the garlic replacement (if used), Oyster mushrooms, carrots, peas, capers and greens of the spring onions. Carefully mix these together, then add in the cream and check the seasoning. Mix again gently to ensure all the ingredients are distributed throughout the filling. Sprinkle the chopped parsley over the filling. Finally, evenly spread the mashed potato mix over the top, ensuring that the filling is covered to the edge of the dish. This will spread much easier if it’s still warm.
Cook your pie for 20-25 minutes until golden brown.
Serve with courgette or green beans or perhaps a side salad.
Tips
- Try adding chicken, meat or tofu instead of fish
- Get 10% discount on low FODMAP products from FODMarket. Use the FODMarket discount code FODMAPCONSULTANCY
- If you like this low FODMAP Fish PIe, try some other low FODMAP recipe ideas: aubergine and tomato curry, wild rice salad with citrus, pumpkin and lentil curry, low FODMAP Thai Red Curry and skillet weekend hash
Change your life in just three sessions
Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
Read about previous client experiences and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
