A lower-calorie way to make Fish pie
New Zealand fish pie with hoki, smoked fish and sliced potato
Hoki, a little smoked fish, leeks and peas bake beneath overlapping potato slices in a creamy 475-calorie fish pie serving.
A good fish pie needs seafood flavour more than a mountain of mash. Hoki is gently poached in milk, while a modest amount of smoked fish seasons the whole filling. The poaching milk becomes the leek sauce, so none of that flavour is discarded. Thin overlapping potato slices provide a broad browned surface with less butter than a thick mashed topping.
What changes—and what stays
From usually 650–850 kcal with cream, buttered mash and more smoked fish to 475 calories
Combine 800 g hoki with 200 g smoked fish and cover six portions with 900 g thin potato slices brushed with 15 g oil. Fish poaching milk, sweet leek, mustard and parsley form the sauce, while smoked fish provides salinity and the exposed potato edges bring roast flavour.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Combine 800 g hoki with 200 g smoked fish and cover six portions with 900 g thin potato slices brushed with 15 g oil | Fish poaching milk, sweet leek, mustard and parsley form the sauce, while smoked fish provides salinity and the exposed potato edges bring roast flavour. |
How the flavor stays
Fish poaching milk, sweet leek, mustard and parsley form the sauce, while smoked fish provides salinity and the exposed potato edges bring roast flavour.
A cost rule that survives inflation
Frozen hoki is dependable and a small smoked portion flavours the full tray; using the poaching milk in the sauce avoids buying cream or wasting stock.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 800 ghoki fillets
- 200 gsmoked fish
- 900 gpotatoes
- 500 gleeks
- 300 gpeas
- 800 mltrim milk
- 55 gplain flour
- 25 gbutter
- 15 gcanola oil
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Poach fish below a simmer
Warm hoki and smoked fish in milk with bay until the thickest pieces just flake, then lift them out and reserve every drop of milk.
Look for: The fish separates into moist large flakes and the milk never boils hard enough to toughen its edges.
Step 2 · follow the visible cue
Turn leek and poaching milk into sauce
Soften leek with a splash of milk, stir in butter and flour, then whisk in the reserved warm milk with mustard and parsley.
Look for: The sauce coats a spoon lightly and the leek is silky without flour lumps or separated fat.
Step 3 · follow the visible cue
Layer fish without crushing the flakes
Fold fish and peas through the sauce once, transfer to a dish, then overlap parboiled potato slices across the whole top.
Look for: Distinct hoki flakes remain visible and every gap is covered by one or two potato slices, not a thick pile.
Step 4 · follow the visible cue
Brush the surface, not the filling
Use 15 g oil across the potato only and bake at 220°C until the edges blister and brown; stand ten minutes before serving.
Look for: Potato rims are deep gold while the filling bubbles gently and remains creamy underneath.
Calories at the same serving size
214 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate for two days and reheat once until piping hot. Use an oven rather than a microwave to restore the potato edges.
Refrigerate for two days and reheat once until piping hot. Use an oven rather than a microwave to restore the potato edges.
Frequently asked questions
Can I use another white fish?
Yes, choose a firm local fillet and stop poaching as soon as it flakes.
Is salmon required?
No. A small smoked fish portion supplies richness without needing salmon or extra cream.
- hoki fillets800 g
- smoked fish200 g
- potatoes900 g
- leeks500 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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