This Irish-inspired seafood pie is unbelievably creamy without using a single drop of actual cream. A nontraditional roux thickens the sauce, giving it a velvety texture without adding extra fat, cholesterol or sodium. Another departure from a traditional Irish seafood pie is the addition of cauliflower to the mashed potato topping, creating a pleasingly complex flavor with added nutritional punch.


Mashed Topping

1 large head of cauliflower
10 oz yukon gold potatoes (about 2 medium potatoes) ¼ cup buttermilk or 2% milk
1 tablespoon butter, margarine, or olive oil salt and pepper to taste
optional: ¼ cup sharp Irish cheddar, reserving 1 tablespoon for sprinkling on top.


2 cups 2% milk
1 bay leaf
1 lemon slice
½ lb cod or other firm white fish
½ lb salmon
½ lb medium shrimp, peeled and deveined
2 tablespoons olive oil
2 leeks, white end and light green parts only, thoroughly washed and chopped
3 tablespoons flour, whole wheat preferred
1 tablespoon flat leaf parsley, chopped


Mashed Topping

  1. Remove leaves and core of cauliflower, and break into small florets.
  2. Steam cauliflower florets until fork-tender but not mushy.


  1. Drain thoroughly, pat dry and allow to cool slightly.
  2. Purée cauliflower in a food processor until completely smooth.
  3. Place potato cubes into a pot. Fill pot with enough cold water to just cover the potatoes. Bring water to a boil and then simmer potatoes until fork-tender.
  4. Drain potatoes thoroughly and return pot to the stovetop. Stir potatoes until all residual water is gone and remove from heat.
  5. Add milk, butter, and cheese (if using) to the potatoes, and mash thoroughly.
  6. Stir cauliflower purée into mashed potatoes and mix well. Season with salt and pepper to taste.


  1. Preheat oven to 400° and prepare a 9×13 pan with cooking spray.
  2. In a pot or high sided saute pan bring milk, lemon slice, bay leaf, cod, and salmon to a simmer; cook for 12 minutes. Add shrimp and continue to cook for an additional 3 minutes.


  1. Remove bay leaf and lemon slice. Using a slotted spoon, remove fish and shrimp and set aside. Reserve your milk mixture.


  1. Gently flake fish into bite sized pieces and add to the prepared 9×13 pan. Cut any larger shrimp into smaller pieces and add to the pan.


  1. In a large saute pan, heat olive oil over medium heat. Add chopped leeks and cook for 8-10 minutes until completely soft. Turn heat down if cooking too quickly; do not allow them to brown. Sprinkle leeks with flour and cook for an additional 2-3 minutes.


  1. Slowly add milk ½ cup at a time to the leek mixture. Whisk thoroughly between each addition to thoroughly incorporate. Bring sauce to a boil and then reduce heat and gently simmer for 5 minutes, whisking every so often. Season sauce to taste with salt and pepper.
  2. Pour sauce over fish and shrimp in prepared pan, gently mixing if necessary to ensure everything is covered.


  1. Spread mashed topping over top taking care to cover evenly. If using, sprinkle reserved tablespoon of sharp cheddar over top.


  1. Bake in preheated oven for 30-40 minutes. Broil, an additional 2-3 minutes for a more golden crust. Serve hot with a side salad.

Serves: 8.



Calories 265 Total Fat 10 g
Saturated Fat 3 g Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g Trans Fat 0 g
Cholesterol 66 mg Sodium 169 mg
Potassium 686 mg Total Carbohydrate 21 g
Dietary Fiber 4 g Sugars 7 g
Protein 22 g