Gluten and Dairy Free Fish Pie: syn free, low residue, low FODMAP

Today I am sharing my take on a gluten and dairy free fish pie! Fish pie was something I used to love before I went dairy free, so I really wanted to try and find a dairy-free fish pie substitute! I made this dish when my two (gluten and dairy loving!) brothers came over for dinner. I wanted something that was healthy but not too alienating to my non-health foodie guests

 This gluten-free fish pie dish was perfect as it’s naturally gluten free but with small adaptions is a perfectly balanced nutritious dinner! At only 429 calories a serving, it’s also syn free (without optional toppings-although cheese can be used as healthy extra) and low FODMAP. Here’s what you need to make the perfect gluten and dairy free fish pie.

 
 A delicious gluten and dairy free fish pie. Not only is it dairy free but gluten free too!

Nutrition Notes for gluten and dairy free fish pie

  • Sprinkling powders like flaxseed or protein powder on your pie is a great way to get the benefits without the taste!
  • Syn free without options extras (although cheese can be a healthy extra)
  • If you find insoluble fibre hard to digest (many people with IBD/IBS try low fibre low residue diets) then skip the tomatoes and cook the carrots before adding it to the dish.
  • 429 calories per serving
  • low FODMAP.

Gluten and Dairy Free Fish Pie (syn free, low residue, low FODMAP)

Ingredients

  • 2-3 large potatoes
  • 2-3 large sweet potato
  • A packet of fish pie mix
  • 10 Cherry tomatoes leave out if on low residue/sensitive to too much fibre
  • 2 carrots
  • 1 lemon
  • 2-3 tablespoons of olive oil (or frylight for SW)
  • A sprinkle of parsley
  • Optional toppings: dairy free cheese nutritional yeast (3 tablespoons) and flaxseed powder (1 tablespoon)
  • a splash almond milk

Instructions

  1. Chop and peel potatoes/sweet potatoes and pop in a large pan of water to boil (approx 25 min)
  2. Peel and grate carrots.
  3. Chop cherry tomatoes.
  4. Grease casserole dish (with dairy free butter or coconut oil)
  5. Mix carrots, tomatoes and fish pie all together- coating generously with olive oil
  6. Squeeze over lemon and add parsley
  7. After potatoes/sweet potatoes are cooked, mash (add dairy free milk to make it extra creamy) and layer over fish and vegetables
  8. Sprinkle over flaxseed powder and dairy free cheese
  9. Pop in oven for 40 minutes
  10. If using nutritional yeast, add after cooking (so it keep its nutritional benefits)

If you enjoyed this, why not try…

       

My gluten and dairy free fish curry.                               pad

 

 

3 Comments

  1. June 14, 2015 / 8:37 pm

    This looks amazing! I love fish pie and quinoa so will definitely have to give this a try!

  2. May 15, 2016 / 6:32 pm

    This looks delicious – it is great that it is dairy free. Both my sons suffer with low tolerance of dairy. Kaz x

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