A Dairy and Gluten-Free Fish Pie: A History of the Ingredients and the Dish
Fish pie has long been a staple of British cuisine, offering a hearty and satisfying meal that combines tender fish with a creamy sauce and a rich, mashed potato topping. Traditionally made with a blend of milk, cream, and butter, it may seem like an impossible dish for those following a dairy-free and gluten-free diet.
The Origins of Fish Pie
The concept of the fish pie has roots that trace back to medieval times. Fish was often consumed during Lent when meat was forbidden, and it became an essential part of the diet in coastal regions. In Britain, fish was readily available due to the surrounding seas and rivers, making it a staple protein.
Over time, this evolved into the more recognisable form of fish pie that we know today. In the 19th century, mashed potatoes replaced pastry as the topping, and the dish became a favourite in households across Britain.
Dairy and Gluten-Free Fish Pie: Adapting the Classic
While fish pie has been enjoyed for centuries, its traditional ingredients pose a challenge for those with dietary restrictions. Butter, cream, and milk are all common allergens, while the sauce base often contains wheat flour to thicken it. These ingredients make the classic fish pie off-limits to anyone who avoids gluten and dairy.
Thankfully, with growing awareness of food allergies and intolerances, modern adaptations have made it possible to enjoy a dairy and gluten-free version of the fish pie. Instead of relying on butter or cream, alternative ingredients like coconut cream or almond milk can provide the same rich flavour without the allergens.
Fish: The Star Ingredient
Fish, of course, is the star of any fish pie. Historically, fish pie was made with cod or haddock, both of which are plentiful in British waters. These white fish provide a delicate flavour that pairs well with the creamy sauce and mashed potato topping.
Smoked fish, in particular, adds a depth of flavour that elevates the dish, while salmon contributes richness and colour.
In a dairy and gluten-free version, the choice of fish remains flexible. Using a mixture of white fish and oily fish can give the pie a good balance of flavours and textures. White fish like cod or haddock remains tender, while oily fish like salmon or mackerel provides a richer taste.
Potatoes: A History of the Humble Topping
However, the potato quickly became a favoured ingredient due to its versatility, affordability, and ability to absorb flavours.
In fish pie, mashed potatoes form the golden, crispy topping that contrasts beautifully with the creamy fish filling. Potatoes are naturally gluten-free, making them an ideal component of a gluten-free dish.
The Sauce: How to Make It Dairy and Gluten-Free
The sauce is the heart of any good fish pie. Traditionally, it is made with a roux—a mixture of flour and butter that is used to thicken the sauce. However, this presents two problems for those with dietary restrictions: gluten in the flour and dairy in the butter.
Thankfully, there are many alternatives that can create a thick, creamy sauce without gluten or dairy. For the gluten-free component, gluten-free flour blends or starches like cornflour or arrowroot can replace wheat flour in the roux. These thickeners work just as well as traditional flour and blend seamlessly into the sauce.
For the dairy-free component, the possibilities are endless. Coconut cream or almond milk can provide a creamy base, while dairy-free margarine or olive oil can replace butter. Some versions also use cashew cream or oat milk to add richness to the sauce, without overpowering the delicate flavour of the fish.
Herbs and Flavourings: Adding Depth to the Dish
While the fish and potatoes are the main players in fish pie, herbs and other seasonings add depth and complexity to the dish. Traditional fish pies often include parsley, dill, or chives, all of which pair beautifully with seafood. These herbs are easily accessible and add a fresh, aromatic element to the pie.
Lemon zest is another common addition to fish pie, providing a burst of acidity that cuts through the richness of the sauce.
For a dairy and gluten-free fish pie, these flavourings remain essential. Fresh herbs like parsley or dill can brighten the dish, while a dash of lemon or mustard enhances the natural flavour of the fish. The key is to strike a balance between the creamy sauce and the sharpness of the seasonings.
Modern Adaptations and Popularity
In recent years, the rise of gluten-free and dairy-free diets has led to a surge in demand for recipes that cater to these needs. By swapping out a few key ingredients, it’s possible to create a version of fish pie that is just as delicious, if not more so, than the original.
Moreover, the availability of alternative ingredients like gluten-free flours and plant-based milks has made it easier than ever to prepare these dishes at home.
Conclusion
Fish pie, with its rich history and simple yet satisfying ingredients, remains a beloved dish in many parts of the world. By using alternative ingredients like coconut cream and gluten-free flour, the dish retains its flavour and comforting qualities, making it a perfect meal for everyone to enjoy.
Dairy and Gluten-Free Fish Pie
Fish pie has long been a staple of British cuisine, offering a hearty and satisfying meal that combines tender fish with a creamy sauce and a rich, mashed potato topping.
6
servings15
minutes20
minutesKeep the screen of your device on
Ingredients
- Ingredients
2 cups 2 almond milk
1 1 glass of white wine
200 ml 200 gluten and dairy-free fish stock or use veg stock with 2 tablespoons of gluten-free fish sauce
50 grams 50 dairy-free butter
1 kg 1 white fish (your choice)
500 grams 500 prawns
1 1 leek, sliced
1 1 carrot, finely diced
2 tablespoons 2 gluten-free flour
1 1 garlic clove, finely sliced
Salt and white pepper to season
Zest of half a lemon
1 tablespoons 1 lemon juice
Handful parsley, finely chopped
1 tablespoons 1 fresh dill
1 1 onion, finely diced
Mashed potato (for topping)
Directions
- Instructions
- Start by getting an ovenproof dish onto a low heat with a splash of olive oil. Sauté the onions, carrots, and leeks until they’re nice and tender. Once done, remove them from the pan and set them aside. Keep the heat low and add in two tablespoons of dairy-free butter along with three tablespoons of gluten-free flour. Stir to make a roux.
- In a separate jug, mix your milk, wine, and stock together well. Slowly start to add this mixture to the roux, whisking continuously as you go. Allow the mixture to thicken before adding more liquid, and repeat until all the milk mixture is incorporated. Let it cook for a couple more minutes, then season with sea salt and white pepper.
- Next, return the sautéed carrots, onions, and leeks to the pan. Add your prawns and cut up your fish into two-centimetre chunks, then pop that into the pan. Follow this with the fresh parsley, dill, lemon zest, and lemon juice. Season again with sea salt and white pepper to your liking, ensuring all your ingredients are well mixed together.
- Once everything is combined, top the dish with mashed potato (you can follow my mashed potato recipe video for that). Preheat your oven to 200°C and cook the pie for 15 minutes, or until it’s nice and golden on top.
- Yum, yum, yum! You’re officially a fisherperson now!
