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5.0 from 81 votes

Low Carb Keto Fish Pie

Comfort food at its best - a deliciously creamy keto fish pie with cauliflower mash topping that will make you come back for seconds!

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 6
Calories: 347 kcal
Course: Main Course
Cuisine: British

Ingredients

For the filling
  • 1 onion chopped
  • 2 garlic cloves chopped
  • 1 cup dry white wine (250ml)
  • 1 cup double/heavy cream (250ml)
  • 3 medium zucchini 550g, grated
  • grated lemon zest from 1 unwaxed lemon
  • handful of fresh parsley and chives chopped
  • 1.75 lb hake and/or cod fillets (800g) without skins
  • pepper and salt to taste
For the cauliflower mash
  • 1 very large or 2 smaller cauliflower heads 700g
  • 3 tablespoon melted butter 40g
  • ½ cup soured cream or cream cheese, (125g)
  • 1 cup cheddar shredded (125g)
  • 1 tablespoon chopped chives
  • ¼ teaspoon nutmeg
  • salt to taste

Instructions

Cauliflower Mash
    Cup of Yum
  1. Separate the cauliflower into florets and steam/ boil/ microwave until soft. Follow the tips in my keto mashed cauliflower recipe.
  2. Add the butter, soured cream, cheddar, chives, nutmeg and salt. Blend in a food processor or with an immersion blender until smooth.
  3. Preheat oven to 200 Celsius/400 Fahrenheit (electric) or 180C / 360 F fan.
Fish filling
  1. Fry the onions and garlic in olive oil over a low / medium until soft and translucent, around 3 minutes. Do not burn.
  2. Add the white wine. Turn up the heat to high and reduce by half.
  3. Add the grated courgettes, cream, lemon zest and herbs and simmer for 5 minutes. Season with salt and pepper.
Assembly
  1. Put the fish fillets in a casserole dish and pour over the sauce.
  2. Spread the cauliflower mash on top and run a fork over the top to make lines.
  3. Bake in the oven for 40 minutes or until the top is browned.
  4. Sprinkle with some fresh parsley and serve.

Notes

  • 1g net carbs per serve. Makes 6 servings. 
  • Option to layer 2 sliced hard boiled eggs over the fish filling. 
  • You can use a mix of white fish or even salmon and add prawns. All work well. Adding celery and fennel to the sauce taste good, too.
  • Don't miss out on the lemon zest. It really makes the recipe!!
  • If you do not want to use wine, substitute with a good quality fish stock or even chicken broth.

Nutrition Information

Calories 347kcal (17%) Total Carbohydrates 11.4g Protein 29.3g (59%) Fat 16.8g (26%) Fiber 3.3g (13%) Sugar 5.6g (11%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 347

% 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.