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Keto Fish Pie

4.6 stars, average of 329 ratings

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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

Allergy information for Keto Fish Pie

✔  Gluten free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Shellfish free
✔  Beef free
Pescatarian

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

  1. 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. Keto Fish Pie
  2. 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. Keto Fish Pie
  3. 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. Keto Fish Pie
  4. 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. Keto Fish Pie
  5. 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. Keto Fish Pie
  6. 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. Keto Fish Pie
  7. 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. Keto Fish Pie
  8. Sprinkle with chopped chives or spring onion. Top with the cauliflower mash. Using the tines of a fork, create a decorative pattern on top. Keto Fish Pie
  9. 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. Keto Fish Pie
  10. 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. Keto Fish Pie

Ingredient nutritional breakdown (per serving, about 340 g/ 12 oz)

Net carbsProteinFatCalories
Egg, whole, fresh, raw (free-range or organic eggs)
0.2 g4.2 g3.2 g48 kcal
Cauliflower, fresh
5 g3.2 g0.5 g42 kcal
Butter, unsalted, grass-fed
0 g0.1 g11.5 g102 kcal
Fish, cod, Atlantic, raw
0 g8.9 g0.3 g41 kcal
Salmon, raw
0 g7.9 g2.2 g54 kcal
Mackerel, fresh
0 g5.6 g4.2 g62 kcal
Onion, red, fresh
1.1 g0.2 g0 g7 kcal
Cloves, spices
0 g0 g0 g0 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
1 g0.8 g15.2 g146 kcal
Water, still
0 g0 g0 g0 kcal
Dijon mustard
0 g0 g0 g1 kcal
Nutmeg, spices
0 g0 g0 g0 kcal
Cheddar cheese
0.9 g6.5 g9.4 g114 kcal
Chives, fresh
0 g0.1 g0 g1 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, about 340 g/ 12 oz
8.3 g37.5 g46.5 g616 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (43)

Hi, how did you come up with 6% for calories from carbs?
Nutritional values (per serving, about 340 g/ 12 oz)
Net carbs
8.3 grams
Calories from carbs 6%, protein 25%, fat 69%
My calculations: 8.3 * 4 / 340 =~9.76%
Either way, keto is at or below 5% net carbs, so this definitely isn't keto.

Hi Auridas, here you go:
8.3 g net carbs *4 = 33.2 calories from carbs
33.2/616 kcal * 100 = <6% (calories from carbs divided by total calories).
The 340 refers to the weight of the serving size - that is not what you should be using in your calculation.
As for the non-keto point, this is what I call the "keto police" comments. With all due respect, I've been doing this for over a decade and I'm more than familiar with the basics.
First of all, are we really worried about 1% difference? Even if it were true that keto is defined by 5% calories from carbs, the human body is not a computer. It would be sad to get fixated on something so insignificant.
More importantly, these percentages are not meant to be used precisely. They are merely meant to help people understand the macronutrient composition of the keto diet, not be used to religiously follow them. What matters is absolute numbers (grams and calories, not percentages) which are different for each and every one of us: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
In fact, depending on your goal, your macros in terms of % may change significantly, especially when it comes to your protein and fat intake.
Finally, there are no "keto foods" and what matters is always the overall macros. The keto diet is defined by the absence of carbohydrates, not by the presence of "keto foods". In practical terms this means we can have a few berries or some beef jerky and end up with a meal that does not fall in the recommended % but it is still perfectly suitable for the keto diet.

Martina, thank you for the clarification. I have indeed mistakenly taken 340g instead of 616 kcal, my bad. 5.3% it is 😊
And I have to argue that it is not the absolute numbers, but actually the percentages that matter. As an example, I had one blogger tell me that the meal was keto just because it had only 4g of net carbs in it, but the whole meal was just ~100 kcal, so that was ~16%, and she was very much into believing that if the meal(serving) had less than 5g net carbs (regardless of its total calories), it was keto 😊)
Percentages don't change if you multiply the serving sizes, while the absolute numbers do, which is what she could not grasp I guess. Cheers!

I think we can only agree to disagree 😊 For something to be "keto" it doesn't mean it has to fall into any specific macronutrient percentages. Percentages are irrelevant if that's the only way you decide whether a meal is or is not "keto". Both matter but absolute numbers matter more.
Let's look at this case: If someone eats 3,000 kcal per day (not too unusual for an active male), with 5% calories from carbs they'll end up with almost 40 g carbs per day which isn't the ideal level for most people on a keto diet, yet it's 5%. Percentages are guides to help us understand what keto looks like but what always matters most is absolute numbers.
You may want to read a book from Dr Volek and Phinney. It explains this quite well. Or go to https://charliefoundation.org which is a website that helps kids with epilepsy by using therapeutic ketosis. Even then what matters is the overall intake per day, not the percentages of every single meal or snack. That is why these are also suitable for a keto diet: Sugar-Free Strawberry & Lime Jellies

I made the Keto fish pie tonight.  I only had white fish and the pie tasted superb.  I can't wait to cook the it again and will also use smoked fish and salmon.  Thank you.

Thank you so much Val, I'm glad you enjoyed!

Hi, going to make this, really interesting reading the comments, got lots of ideas....
Can you freeze it?

You can! I made a double batch the other day and it freezes fine. Make sure you let it cool down to room temperature and then place in the fridge overnight to fully set before freezing.

Hi,
Have just made this tonight, absolutely delicious, thank you. Xx

Thank you Sue, glad you enjoyed!

Thank you for this fish pie recipe, I have just made it and it was scrumptious. Replaced Mackrel and salmon with prawns though. Amazing couldn’t tell the mash was cauliflower the whole dish was so full of flavour 👍

Thank you so much Susan, I'm glad you enjoyed!

Absolutely delicious

Thank you!

I've been making Fish pies now for a long time now and I've only just got around to thinking of making a good wholesome keto one. Looking at this recipe and the ingredients I can't wait as it sounds absolutely delish. The egg part makes me think of my ex slovakian girlfriend and her recipes with eggs especially her Christmas celebration salad. Not only going to be wholesome yum but for me at least a little reminder too lol
Tony

Thank you so much, I hope you enjoy!

I made it a few days ago and I must say its honest comfort food.
Read reviews about the soupy filling, and I use creme frache (125 ml) and heavy whipping cream (125ml), added one egg yolk, and mozzarella cheese too - it still came out too runny even after letting it sit for a bit. I think next time i will just use cream frache.
I kept the rest of the ingredients to the point. Just topped the cauliflower with more cheese and broiled it for 5 minutes to get a nice brown crust.
It was eaten by 3 adults in a matter of one evening. Everyone was full next day until 1pm.
I liked the recipe, If I decide to make it again I will add browned mushrooms into the cauliflower mix before baking it.

Thank you for your kind words, Anelya. I agree, using just creme fraiche, or even adding more egg yolks will help make it thicker. I use egg yolks to thicken sauces & gravies all the time. It splits sometimes but if it does I just blend it for a few seconds.

Not really into fish, yet it surprised me how good It us - Delicious!

Thank you Roni!

Me again😊
Also no mention of when or where to put the dijon mustard or 1/2 tsp salt. I’m guessing the salt wasn’t the “pinch” for boiling eggs?
Re my previous comment I was wrong about the 2tbsp of butter, it is in the ingredient list

Thanks for your recipe I’m making it for dinner.
Just a few points about your recipe copy:
You don’t mention in the ingredients  the 2tbsp butter needed for the sauce. Also the spring onion option.
I the method you don’t mention adding Bay leaves or cloves to the fish sauce, only discarding them.
I also found some anomalies in your beef stock recipe: peeling onions but also leaving the skin on.
Thanks again for your willingness to post these recipes I’m not intending criticism just giving you a heads-up about the text. I’m available to read through more recipes if you wish?

Thank you Miriam, I appreciate that and will clarify any discrepancies! ❤ I checked and these found (I want to make sure we are talking about the same recipe - I may be going crazy 😊
- 2 tbsp butter is mentioned in step 5
- bay leaves in step 4
- the mention of the Dijon mustard and salt were indeed missing!
As for the bone broth, the "peel" refers to the garlic cloves - is that what you mean? Keto Bone Broth
Thank you!

Dumb question,  but have you ever subbed canned tuna for the fish? I used to make a tuna casserole in my pre lc days.

I have not tried that. If you can find one that is packed in chunks rather than crumbled, it might be fine 😊

Great recipe. Could I use ricotta instead of cream in this? I have some left over in next week's meal plan that I need to find a use for! Hate waste! Thanks.

Yes, I think that should work and will make the base more creamy/ thicker.

I haven't cooked or eaten anything like this, but I am intrigued! I bet it's delicious.

Thank you Kalyn! 😊

Thanks SO much for posting this, it was delicious! I substituted finely chopped spring onions for red ones and added chopped parsley to the sauce instead of using chives.
I agreed with a previous poster that the sauce looked a little thin, however, I followed your advice and used 2 egg yolks and it thickened nicely.
I used 3 boiled eggs as I felt that was enough, but overall.....YUM!!!
Thanks again!

Awesome, I'm glad you liked it! 😊

This is absolutely to die for . It is incredible. Thank you so much for sharing this.x

Thank you Sabirah! 😊

Tasted lovely but was very sloppy, followed the recipe exactly but had to add some flour/butter roux to the sauce as it didn't thicken. The cauliflower topping didn't fair well either...I ate mine but my 15 year old daughter couldn't do the texture 😞

That might be just after cooking? The sauce gets thicker as it cools down and the juices set/ thicken. Alternatively, in step 5 you could thicken the sauce with 1-2 egg yolks (instead of flour) mixed in some water or stock.

Wow. This recipe was absolutely divine. My potato loving boyfriend didn't at all realise it was topped with cauliflower and asked if we can have this meal once a week. It was the vwry forst fish pie I ever made and to have my porato loving and fish hating boyfriend enjoy it so much was an absolute delight. Great job and huge thanks from us 👌

Thank you Ev, I'm glad you both liked it! 😊

I love this even though my first attempt didn't quite look like yours it was really good and even a big thumbs up from the non keto kings and Queens in my house!

Thanks you Juli! I'm glad to hear that even carb-lovers liked it 😊

This is proper food thank you so much for sharing! I know it may sound weird but I was getting tired of all the bacon and eggs I've been eating recently 😊

Thank you Amelie 😊 Hope you like it!

LOVE the addition of eggs! What great way to make fish pie keto-friendly! yum yum

Thank you Bethany!