Dairy Free Fish Pie | Fish Pie & Pea Mash | Good Hemp
  • Good Hemp Food
  • Good Hemp Food
Share |

Fish Pie with Pea Mash

This is a dairy-free version of that classic family dish. Offering a great way to incorporate extra vegetables for young ones, the hidden peas in the mash make this a hearty and healthy dish. This meal is Incredibly nutritious, packing a double whammy of Omega 3 from the oily fish and Good Hemp Milk Original. You can also vary the pie by adding other vegetables to the sauce including broccoli, cauliflower and/or sweetcorn.

  • Serves 4-6
  • Prep: 45 mins
  • Cook: 25 mins
  • Dairy Free, Rich Source of Omega 3

What you’ll need:

For the Pea Mash:

For the Filling:

  • 3 tbsp Good Hemp Oil
  • 250ml Good Hemp Milk Original
  • 50g plain flour
  • 1 onion, finely chopped
  • 250ml fish stock
  • 1 tsp chopped chives
  • 250g salmon, skin and bones removed
  • 250g white fish (haddock, cod or pollock), skin removed
  • 150g cooked prawns
  • 80g spinach
  • salt and pepper


  1. Preheat the oven to Gas 6 (200C/400F). Place the potatoes into a large pan of boiling salted water and cook for around 15 minutes. Add the frozen peas and cook for a further 2 minutes.
  2. Drain the potatoes and peas and return to the saucepan. Add the 2 tbsp of Good Hemp Oil and 50ml Good Hemp Milk and mash until smooth and lump free. Season with salt and pepper.
  3. For the filling, add the 3 tbsp of Good Hemp Oil to the saucepan and add the onion. Cook for 5 minutes or so until soft and translucent. Add the flour, stirring to remove any lumps and cook for a further 2 minutes.
  4. Gradually, stir in the fish stock and the Good Hemp Milk and cook until the sauce is thick. Remove from the heat and add the chives then season well with salt and pepper.
  5. Distribute the fish evenly on the bottom of a baking dish and scatter over the spinach. Next, pour over the white sauce.
  6. Spoon the pea mash on top of the filling and make peaks in the potato using the back of a spoon which will go crunchy when in the oven. Bake the pie for 25 minutes until the topping is crispy and the filling is bubbling.


Calories: 578     Protein: 41g     Carbs: 46g     Fat: 11g     Saturates: 3g     Fibre: 8g     Sugar: 5g     Salt: 1.1g


Learn more about our delicious hemp protein and nutty hemp seeds that'll be sure to improve other dishes you'd like to try. If you'd like to learn more about hemp then discover it here too!