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This Keto Fish Pie is my take on a classic British comfort food, inspired by BBC Good Food’s amazing recipe. I’ve made a few tweaks to keep it keto-friendly, replacing the usual potato topping with a creamy cauliflower mash and swapping the flour-thickened sauce for one made with heavy whipping cream and plenty of cheddar cheese. The result? A rich, satisfying fish pie that’s low in carbs but full of flavor. It’s a fantastic way to enjoy a hearty meal while staying on track with your gluten-free, keto lifestyle!
Why This Recipe Is So Good
- Low-Carb Classic: A keto-friendly twist on the traditional British fish pie.
- Creamy & Cheesy: The cauliflower mash and cheddar sauce make it rich and comforting.
- High-Protein Boost: Includes hard-boiled eggs for extra protein and flavor.
- Nutrient-Rich: Loaded with omega-3 fatty acids, magnesium, and potassium.
- Versatile: Works great with different types of fish, so you can mix and match.
Recipe Ingredients & Swaps
The key to this fish pie is the simple ingredients and easy swaps to keep it keto-friendly.
- Cauliflower: Used instead of potatoes for the mash. You can swap it with celeriac or rutabaga for a different low-carb option. You could even add a bit of pumpkin or butternut squash for a fall-inspired twist.
- Fish Fillets: A mix of haddock, cod, salmon, and mackerel gives a nice balance of flavors. Feel free to use any firm white fish or even shrimp.
- Hard-Boiled Eggs: Add a protein boost and extra flavor. You can skip them if preferred, but they really elevate the dish.
- Red Onion: Adds a touch of sweetness; you can swap it with yellow onion or shallots.
- Heavy Whipping Cream: Creates a rich sauce without needing flour. For dairy-free, use coconut cream.
- Cheddar Cheese: Thickens the sauce and adds creaminess. Swap with Gruyère, Parmesan, Fontina, or simply use cream cheese or soft goat's cheese. Part of the cheese is used for topping so for that you can use almost any cheese apart from soft cheese types. Keep in mind that shredded mozzarella will only work in the topping but not in the sauce as it's too stringy. For a dairy-free option, skip the cheese.
- Butter or Ghee: Enhances the mash's flavor. Extra virgin olive oil is a good dairy-free alternative.
- Spices & Seasoning: Nutmeg, bay leaves, cloves, and Dijon mustard bring depth to the sauce, while chives and parsley add freshness to the whole dish. Adjust to your taste or leave out what you don't like.
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Tips for Making the Perfect Keto Fish Pie
Making this fish pie is simple, but a few tips can help ensure it's just right:
- Don’t Overcook the Cauliflower: Steam it until tender, not mushy, to avoid a watery mash. Once cooked, make sure to remove the lid to let the steam escape.
- Use Fresh Fish: Fresh, good-quality fish will give you the best flavor and texture. Alternatively, use frozen and thawed fish.
- Let the Sauce Thicken: Allow the cream and cheese mixture to simmer until it reaches a thick, creamy consistency before adding to the pie.
- Cool Slightly Before Serving: Let the fish pie sit for about 10-15 minutes after baking; this helps the sauce thicken and set.
- Season Generously: Taste as you go, and adjust the salt, pepper, and mustard to your liking.
- Create a Crispy Topping: Use the back of a fork to create a textured pattern on the cauliflower mash, which helps it brown nicely.
Storage & Reheating
Let the fish pie cool completely before storing it in an airtight container in the refrigerator, where it will keep for up to 5 days. If you want to freeze it, you can do so for up to 3 months by wrapping individual portions tightly in plastic wrap and then in foil or placing them in freezer-safe containers.
When reheating, it's best to use the oven at 350°F (175°C) for about 15-20 minutes until warmed through. If you prefer using a microwave, heat it in short bursts to avoid drying it out.
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Recipes You'll Love
If you enjoyed this Keto Fish Pie, here are a few other comforting low-carb dishes that I think you’ll love:
Hands-on Overall
Serving size about 340 g/ 12 oz
Nutritional values (per 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)
Cauliflower Mash Topping:
- 1 large cauliflower (1 kg/ 2.2 lb)
- 1/4 cup + 2 tbsp butter or ghee (85 g/ 3 oz)
- 1/4 tsp sea salt, or to taste
Fish Base:
- 4 large eggs
- 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 whole 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 shredded cheddar cheese (170 g/ 6 oz)
- 4 tbsp freshly chopped chives
- fresh parsley or more chives for garnish
- sea salt and ground pepper, to taste
Instructions
- 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.
- Boil 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.
- 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.
Ingredients
- 1 large cauliflower (1 kg/ 2.2 lb)
- 1/4 cup + 2 tbsp butter or ghee (85 g/ 3 oz)
- 1/4 tsp sea salt, or to taste
- 4 large eggs
- 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 whole 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 shredded cheddar cheese (170 g/ 6 oz)
- 4 tbsp freshly chopped chives
- fresh parsley or more chives for garnish
- sea salt and ground pepper, to taste
Instructions
- 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.
- Boil 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.
- 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.
Nutrition (per serving, about 340 g/ 12 oz)
Calories616kcal
Net Carbs8.3g
Carbohydrates12g
Protein37.5g
Fat46.5g
Saturated Fat24.9g
Fiber3.7g
Sugar5.4g
Sodium763mg
Magnesium93mg
Potassium1,123mg
Detailed nutritional breakdown (per about 340 g/ 12 oz)
| Total per about 340 g/ 12 oz |
| 8.3 g | 37.5 g | 46.5 g | 616 kcal |
| 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 |
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