Rupy's Fish Pie with Creamy Chickpea Sauce

Rupy ‘s shortcut fish pie cleverly replaces the traditional béchamel with a quick, mild, and full-of-fibre creamy sauce made by blending ...a tin of chickpeas with goat’s cheese and hot water. This simple recipe doubles up easily, so you can make one now and freeze one for later. Read more Rupy ‘s shortcut fish pie cleverly replaces the traditional béchamel with a quick, mild, and full-of-fibre creamy sauce made by blending a tin of chickpeas with goat’s cheese and hot water. This simple recipe doubles up easily, so you can make one now and freeze one for later.

Prep time
20 minutes
Cook time
30 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
Prebiotics
Herbs &
spices
Legumes
Contains
Dairy, Gluten
Ingredients
Serves 4
chickpeas (can)
Swaps: butter beans (can), cannellini beans (can)
goat’s cheese
water
boiling hot
garlic cloves
minced
fennel
Swaps: leek
finely diced
Swaps: spinach
destalked and finely sliced
cavolo nero
Swaps: kale
destalked and finely sliced
cod fillet
Swaps: haddock fillet
chopped into 4cm chunks
For the breadcrumb topping
panko breadcrumbs
herbes des provence
Swaps: rosemary (dried), thyme (dried)
Why is this healthy?
Plant
points
High
protein
Prebiotics
Herbs &
spices
Legumes

NUTRITION PER SERVING (Read more)

377kcal
Calories
31g
Protein
14g
Total Fat
32g
Carbs
7g
Fibre
3g
Sugars
169mg
Calcium
13%
 
3mg
Iron
14%
 
89mg
Magnesium
21%
 
341mg
Phosporus
27%
 
921mg
Potassium
20%
 
297mg
Sodium
13%
 
2mg
Zinc
14%
 
0mg
Copper
36%
 
0mg
Vitamin B1
19%
 
0mg
Vitamin B2
23%
 
4mg
Vitamin B3
22%
 
0mg
Vitamin B6
28%
 
68mcg
Vitamin B9
17%
 
204mcg
Vitamin A
23%
 
2mcg
Vitamin B12
64%
 
35mg
Vitamin C
39%
 
1mcg
Vitamin D
5%
 
3mg
Vitamin E
22%
 
343mcg
Vitamin K
286%
 
Calories: 377kcal; Protein: 31g; Total Fat: 14g; Carbs: 32g; Fibre: 7g; Sugars: 3g; Calcium: 169mg (13%); Iron: 3mg (14%); Magnesium: 89mg (21%); Phosporus: 341mg (27%); Potassium: 921mg (20%); Sodium: 297mg (13%); Zinc: 2mg (14%); Copper: 0mg (36%); Vitamin B1: 0mg (19%); Vitamin B2: 0mg (23%); Vitamin B3: 4mg (22%); Vitamin B6: 0mg (28%); Vitamin B9: 68mcg (17%); Vitamin A: 204mcg (23%); Vitamin B12: 2mcg (64%); Vitamin C: 35mg (39%); Vitamin D: 1mcg (5%); Vitamin E: 3mg (22%); Vitamin K: 343mcg (286%)
Show more

Notes

To freeze, assemble up until the end of step 6. Cover and freeze for up to 3 months. Allow to defrost overnight in the refrigerator, then let sit out on the counter for 30 minutes to lose its fridge chill before baking as usual. (You may need to add several minutes to the cooking time).

Why is this healthy?
Plant
points
High
protein
Prebiotics
Herbs &
spices
Legumes
Contains
Dairy, Gluten
Ingredients
Serves 4
chickpeas (can)
Swaps: butter beans (can), cannellini beans (can)
goat’s cheese
water
boiling hot
garlic cloves
minced
fennel
Swaps: leek
finely diced
Swaps: spinach
destalked and finely sliced
cavolo nero
Swaps: kale
destalked and finely sliced
cod fillet
Swaps: haddock fillet
chopped into 4cm chunks
For the breadcrumb topping
panko breadcrumbs
herbes des provence
Swaps: rosemary (dried), thyme (dried)
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Ingredients

Serves 4
chickpeas (can)
Swaps: butter beans (can), cannellini beans (can)
goat’s cheese
water
boiling hot
garlic cloves
minced
fennel
Swaps: leek
finely diced
Swaps: spinach
destalked and finely sliced
cavolo nero
Swaps: kale
destalked and finely sliced
cod fillet
Swaps: haddock fillet
chopped into 4cm chunks
For the breadcrumb topping
panko breadcrumbs
herbes des provence
Swaps: rosemary (dried), thyme (dried)

Method

Your notes

1

Gather and prepare your ingredients. Preheat the oven to 200°C/180°C fan.

2

Place the chickpeas, goat''s cheese and hot water into a blender. Blend until smooth and creamy. Add salt and pepper to taste.

3

Heat the olive oil in a large oven-proof frying pan over medium-high heat. Add the garlic and fennel with a light sprinkle of salt and pepper. Cook, stirring often, for 4-5 minutes, until softened.

4

Add the chard and cavolo nero and cook for 2-3 minutes, just until wilted.

5

Add the fish and chickpea sauce, stir to combine. Add more water if needed.

6

Mix together the breadcrumbs, herbes de Provence and olive oil. Sprinkle over the pan.

7

Bake for 25-30 minutes, until golden brown and bubbling. The fish should be opaque throughout. Allow to cool for 5 minutes before serving.

Notes

To freeze, assemble up until the end of step 6. Cover and freeze for up to 3 months. Allow to defrost overnight in the refrigerator, then let sit out on the counter for 30 minutes to lose its fridge chill before baking as usual. (You may need to add several minutes to the cooking time).

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