Low Carb Keto Fish Pie
User Reviews
5
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Prep Time
20 mins
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Cook Time
40 mins
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Total Time
1 hr
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Servings
6
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Calories
347 kcal
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Course
Main Course
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Cuisine
British
Low Carb Keto Fish Pie
Description
Low Carb Keto Fish Pie consists of two main components: a fish filling and a cauliflower mash topping. The filling starts with onions and garlic sautéed until translucent, then white wine is reduced by half. Grated zucchini, heavy cream, lemon zest, and fresh herbs like parsley and chives are added to create a flavorful sauce. Seasoned fish fillets, such as hake or cod, are placed in a casserole dish and covered with this sauce.
The top layer is a cauliflower mash made by steaming cauliflower florets until soft, then blending them with melted butter, soured cream, shredded cheddar cheese, chives, nutmeg, and salt for smoothness and depth. This mash is spread evenly over the fish and sauce before baking until the topping is browned and the filling bubbly.
The combination provides a balance between the tender, moist fish with herbaceous and citrus notes in the sauce, and the creamy, lightly spiced cauliflower topping, making it a satisfying and comforting main dish. Variations may include adding hard-boiled eggs or mixing different seafood types. The pie pairs well with simple side salads or steamed vegetables to complete a meal.
For substitutions, if wine is not desired, fish stock or chicken broth can be used to maintain moisture and flavor. The lemon zest is recommended for brightness and depth. Multiple servings make it suitable for batch cooking or family meals.
Ingredients
For the filling
- 1 onion chopped
- 2 garlic chopped, cloves
- 1 cup white wine 250ml, dry
- 1 cup heavy cream 250ml, aka double cream
- 3 zucchini 550g, grated, medium
- lemon grated zest from 1 unwaxed lemon
- parsley chopped, fresh, handful
- chive chopped, fresh, handful
- 1.75 lb hake fillet 800g) without skins, or cod fillet
- black pepper to taste
- salt to taste
For the cauliflower mash
- 1 cauliflower 700g, very large or 2 smaller heads
- 3 tablespoon butter 40g, melted
- ½ cup soured cream or cream cheese, (125g)
- 1 cup cheddar cheese shredded (125g
- 1 tablespoon chives chopped
- ¼ teaspoon nutmeg
- salt to taste
Instructions
Cauliflower Mash
- Separate the cauliflower into florets and steam/ boil/ microwave until soft. Follow the tips in my keto mashed cauliflower recipe.
- Add the butter, soured cream, cheddar, chives, nutmeg and salt. Blend in a food processor or with an immersion blender until smooth.
- Preheat oven to 200 Celsius/400 Fahrenheit (electric) or 180C / 360 F fan.
Fish filling
- Fry the onions and garlic in olive oil over a low / medium until soft and translucent, around 3 minutes. Do not burn.
- Add the white wine. Turn up the heat to high and reduce by half.
- Add the grated courgettes, cream, lemon zest and herbs and simmer for 5 minutes. Season with salt and pepper.
Assembly
- Put the fish fillets in a casserole dish and pour over the sauce.
- Spread the cauliflower mash on top and run a fork over the top to make lines.
- Bake in the oven for 40 minutes or until the top is browned.
- Sprinkle with some fresh parsley and serve.
Notes
- This recipe yields approximately six servings with about 1g net carbs each, suitable for ketogenic diets.
- Optional additions include layering sliced hard-boiled eggs or mixing in various seafood like salmon or prawns for variation.
- Lemon zest adds important brightness to the sauce and should not be omitted.
- If avoiding wine, substitute with fish stock or chicken broth for similar flavor balance.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 347 kcal
% Daily Value*
| Calories | 347kcal | 17% |
| Total Carbohydrates | 11.4g | 4% |
| Protein | 29.3g | 59% |
| Fat | 16.8g | 26% |
| Fiber | 3.3g | 13% |
| Sugar | 5.6g | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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