High-Protein GLP-1 Dinner: Healthy Fish Pie

August 2, 2026

GLP-1 Nutrition · Recipes

Fish Pie

A lighter take on the comforting classic: flaky white fish in a light creamy sauce under a fluffy mash top. High in protein and genuinely satisfying.

Why this works on GLP-1

White fish is lean and protein-dense, delivering a lot of protein for very few calories, which makes a fish pie a surprisingly good fit on GLP-1 medication where appetite is lower and protein helps protect lean muscle during weight loss. Using a light sauce in place of a rich béchamel keeps the comfort while trimming the calories and fat.

Peas and any extra vegetables add fibre and colour, and a modest mash topping keeps it satisfying without a heavy load. It is a warming, homely dinner that reheats well, so it is worth making for leftovers.

~36 gProtein
per serving

~450Calories
per serving

45 minBaked,
single serving

Ingredients · makes 1 serving

White fish mixCod, haddock, pollock · fresh or defrosted, in chunks 170 g
PotatoesFor the mash topping 150 g
PeasFresh or frozen 60 g
Light sauceMilk thickened with a little cornflour, or light crème fraîche 100 ml
Dijon mustard and herbsPlus a little lemon, for the sauce to taste
Additional veg, optionalBroccoli, carrots, spinach, or leeks to taste
To finish, optionalA little grated cheese on the mash, fresh parsley to taste

Method

Make the mash. Peel and chop the potatoes, boil in salted water for 12 to 15 minutes until tender, then drain and mash with a splash of milk, salt, and pepper.
Make the light sauce. Gently warm the milk with a little cornflour, stirring until thickened, or use light crème fraîche. Stir in the Dijon mustard, herbs, and a squeeze of lemon.
Assemble. Heat the oven to 200°C (400°F). Place the fish chunks, peas, and any optional veg in an ovenproof dish and pour over the light sauce, stirring gently to coat.
Top and bake. Spoon the mash over the top and spread to cover, roughing it up with a fork. Bake for 25 to 30 minutes, until the fish is cooked through, the sauce is bubbling, and the top is golden.
Serve. Finish with fresh parsley and serve, adding extra green vegetables on the side if you like. Eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~36 gProtein ~450Calories ~7 gFibre ~44 gCarbs ~10 gFat

Makes one serving. The white fish provides most of the protein, with peas adding a little more. A light sauce keeps the fat lower than a classic béchamel. Figures vary with the fish and potato amounts.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.