This recipe is knocking at the upper limit, calorie-wise, for a fasting day. But the wholemeal flour and the oats in the crumble topping will help to keep you full for a good few hours after eating, which wouldn’t be the case if you put the more traditional mashed potato on top.

Fish pie with dill and oat crumble

Recipe for Fish pie with dill and oat crumble (serves 5)

Ingredient Calories per serving
200g smoked cod fillets 40
350g haddock fillets 56
250g cooked peeled prawns/shrimp 59
300ml milk 31
25g butter 36
25g plain/all-purpose flour 18
90g butter 129
90g wholemeal flour 56
90g rolled oats 68
a few sprigs of dill, chopped 3

Total calories per serving: 495

Method: Place the cod and haddock in a saucepan with the milk, bring to a simmer and cook for five minutes. Remove from the heat and lift the fish out of the milk and into a deep ovenproof dish, flaking it into bite-sized pieces as you go. Melt the 25g butter in another saucepan and stir in the flour, cooking over a low heat for a minute or two. Gradually add the milk from the first pan and stir until thickened into a sauce. Season with salt and pepper to your taste, then pour the sauce over the fish and stir in the cooked prawns/shrimp.

Fish pie filling

Make the crumble by rubbing the 90g of butter into the flour by hand or (much easier) mixing them together in a food processor. Then stir in the oats and the dill and pile the crumble mixture on top of the fish. If making in advance, you can chill the dish in the fridge.

Cook in a pre-heated oven for 30 minutes at 350°F/180°C, until the top is golden brown and the sauce is bubbling at the edges of the dish. If cooking from chilled, the dish will need 45 minutes to reach the same point.