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My fish pie is inspired by this amazing recipe at BBC Good Food.
I tweaked it a little to fit the keto life-style and used creamy cauliflower mash as topping instead of potatoes. For the creamy sauce I avoided flour, used heavy whipping cream instead of milk and added more cheddar cheese to thicken it.
The result is an equally delicious fish pie that is compatible with a low-carb diet. Apart from being high in healthy omega 3 fatty acids, this pie is a great source of magnesium and potassium!
Hands-on Overall
Serving size about 340 g/ 12 oz
Nutritional values (per serving, about 340 g/ 12 oz)
Net carbs8.3 grams
Protein37.5 grams
Fat46.5 grams
Calories616 kcal
Calories from carbs 6%, protein 25%, fat 69%
Total carbs12 gramsFiber3.7 gramsSugars5.4 gramsSaturated fat24.9 gramsSodium763 mg(33% RDA)Magnesium93 mg(23% RDA)Potassium1,123 mg(56% EMR)
Ingredients (makes 6 servings)
- 4 large eggs
- 1 large cauliflower (1 kg/ 2.2 lb)
- 1/4 cup + 2 tbsp butter or ghee (85 g/ 3 oz)
- 2-3 fillets white fish such as haddock or cod, skinless (300 g/ 10.6 oz) - I used some smoked
- 2 fillets salmon, skinless, preferably wild (220 g/ 7.8 oz)
- 2 fillets mackerel, skinless (180 g/ 6.3 oz)
- 1 medium red onion (100 g/ 3.5 oz)
- 2 bay leaves
- 4 cloves or 1/4 tsp ground cloves
- 1 cup heavy whipping cream (240 ml/ 8 fl oz)
- 1/2 cup water (120 ml/ 4 fl oz)
- 1 tsp Dijon mustard
- 1/8 tsp ground nutmeg
- 1 cup + 1/2 cup cheddar cheese, shredded (170 g/ 6 oz)
- 4 tbsp freshly chopped chives
- fresh parsley or more chives for garnish
- sea salt and ground pepper, to taste
Instructions
- Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water. Be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I use an egg timer.) Peel the eggs and set aside.
- Prepare the cauliflower topping. Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with about 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook. Place the cooked cauliflower into a blender add 1/4 cup of butter and 1/4 tsp salt. Process until smooth and creamy. When, set aside.
- Poach the fish. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Remove the skin from the fillets (mackerel skin doesn't need to be removed) and dice into medium-large (about 2 inch/ 5 cm) pieces. Place the fish in a deep pan and pour in the cream and water.
- Peel and finely dice the onion and add to the pan together with the bay leaves and cloves. Add 1/4 tsp salt and bring to a boil and simmer on low for 8-10 minutes.
- Using a slotted spoon, transfer the fish into a baking dish deep enough to fit the fish and cauliflower topping.
Prepare the sauce. Simmer the fish & cream sauce over a medium heat. Add the remaining 2 tablespoons of butter.
- Add nutmeg and Dijon mustard. Simmer for about 5 minutes until it starts to thicken. Turn off the heat. Discard the spices (bay leaves and whole cloves if used). Add 1 cup of shredded cheddar cheese and stir until melted and thickened.
- Layer the fish pie. Halve and quarter the eggs and place them in the baking dish on top of the cooked fish. Pour the cream & cheese sauce over the eggs and fish.
- Sprinkle with chopped chives or spring onion. Top with the cauliflower mash. Using the tines of a fork, create a decorative pattern on top.
- Top with the remaining 1/2 cup of shredded cheddar and place in the oven. Cook for 30-35 minutes or until the top is golden brown.
- When done, turn off the oven and place on a cooling rack for 15 minutes. The fish pie will have runny sauce when hot but will thicken as it cools down. Serve hot or let it cool down and store in the fridge for up to 5 days.
Ingredient nutritional breakdown (per serving, about 340 g/ 12 oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 4.2 g | 3.2 g | 48 kcal |
| Cauliflower, fresh |
| 5 g | 3.2 g | 0.5 g | 42 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 102 kcal |
| Fish, cod, Atlantic, raw |
| 0 g | 8.9 g | 0.3 g | 41 kcal |
| Salmon, raw |
| 0 g | 7.9 g | 2.2 g | 54 kcal |
| Mackerel, fresh |
| 0 g | 5.6 g | 4.2 g | 62 kcal |
| Onion, red, fresh |
| 1.1 g | 0.2 g | 0 g | 7 kcal |
| Cloves, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1 g | 0.8 g | 15.2 g | 146 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Dijon mustard |
| 0 g | 0 g | 0 g | 1 kcal |
| Nutmeg, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Cheddar cheese |
| 0.9 g | 6.5 g | 9.4 g | 114 kcal |
| Chives, fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, about 340 g/ 12 oz |
| 8.3 g | 37.5 g | 46.5 g | 616 kcal |
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