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Low-Carb Individual Fish Pies

5 stars, average of 2 ratings

Low-Carb Individual Fish PiesPin itFollow us 136.0k

A satisfying casserole is the perfect indulgent winter warmer for me, and these creamy keto fish pies don’t disappoint. Baking them individually allows individual serves at a dinner party, or alternatively allows you to store or freeze them to enjoy later on.

I love these served with a side of steamed greens, or a light salad if you are enjoying this in the warmer months.

We are using cod and salmon in these low-carb fish pies but you can use other types of white fish such as haddock, sea bass and sea bream, combined with omega-3 rich fatty fish such as mackerel, herring or even sardines. We're using fresh unsmoked fish but feel free to use smoked fish instead, just make sure to adjust for that and use less salt. Enjoy!

Hands-on Overall

Serving size 1 fish pie

Allergy information for Low-Carb Individual Fish Pies

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

Nutritional values (per serving, 1 fish pie)

Net carbs9.2 grams
Protein41.2 grams
Fat43.7 grams
Calories610 kcal
Calories from carbs 6%, protein 28%, fat 66%
Total carbs13.6 gramsFiber4.4 gramsSugars6 gramsSaturated fat24.7 gramsSodium935 mg(41% RDA)Magnesium91 mg(23% RDA)Potassium1,321 mg(66% EMR)

Ingredients (makes 4 servings)

  • 1 medium cauliflower (800 g/ 1.76 lb)
  • 4 tbsp butter or ghee, divided (57 g/ 2 oz)
  • 300 g skinless white fish such as cod, roughly chopped (10.6 oz)
  • 300 g skinless salmon, roughly chopped (10.6 oz)
  • 1 small red onion, finely diced (60 g/ 2.1 oz)
  • 2 bay leaves
  • 3/4 cup heavy whipping cream (180 ml/ 6 fl oz)
  • 1/4 cup water (60 ml/ 2 fl oz)
  • 1 tsp Dijon mustard or yellow mustrd
  • 1 cup shredded cheddar cheese, divided (110 g/ 3.9 oz)
  • 3 tbsp freshly chopped chives
  • fresh parsley or more chives for garnish
  • sea salt and ground pepper, to taste

Instructions

  1. Prepare the cauliflower topping. Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with about 2-inch (5 cm) of water. Bring to a boil and cook for about 10-15 minutes. Do not overcook.
  2. Place the cooked cauliflower into a blender with 2 tablespoons of butter and 1/4 tsp salt. Process until smooth and creamy. Set aside.
    Low-Carb Individual Fish Pies
  3. Preheat the oven to 220 °C/ 425 °F (conventional), or 200 °C/ 400 °F (fan assisted). Dice fish into medium-large, about 2-inch (5 cm) pieces. Place the fish in a deep pan and pour in the cream and water.
  4. Add the onion and bay leaves to the pan. Add 1/4 tsp salt and bring to a boil and simmer on low for 8-10 minutes.
    Low-Carb Individual Fish Pies
  5. Using a slotted spoon, remove the fish and divide evenly between four bigger ramekins (about 2-cup capacity each).
    Low-Carb Individual Fish Pies
  6. Prepare the sauce. Simmer the cream sauce over a medium heat. Add the remaining 2 tablespoons of butter. Add Dijon mustard. Simmer for about 5 minutes until it starts to thicken. Turn off the heat. Discard the spices (bay leaves if used).
  7. Add about 2/3 cup of shredded cheddar cheese and stir until melted and thickened.
    Low-Carb Individual Fish Pies
  8. Pour the cream & cheese sauce over the fish in the ramekins. Sprinkle with chopped chives or spring onion.
    Low-Carb Individual Fish Pies
  9. Top with the cauliflower mash, then top with the remaining 1/3 cup of shredded cheddar and place in the oven.
    Low-Carb Individual Fish Pies
  10. Cook for 20-25 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 pies will have runny sauce when hot but will thicken as they cools down.
    Low-Carb Individual Fish Pies
  11. Serve hot or let it cool down and store in the fridge for up to 4 days, or freeze for up to 3 months. Low-Carb Individual Fish Pies

Ingredient nutritional breakdown (per serving, 1 fish pie)

Net carbsProteinFatCalories
Cauliflower, fresh
5.9 g3.8 g0.6 g50 kcal
Butter, unsalted, grass-fed
0 g0.1 g11.5 g102 kcal
Fish, cod, Atlantic, raw
0 g13.4 g0.5 g62 kcal
Salmon, raw
0 g16.2 g4.4 g110 kcal
Onion, red, fresh
1 g0.2 g0 g6 kcal
Bay leaf, dried
0.1 g0 g0 g1 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
1.2 g0.9 g17.1 g165 kcal
Water, still
0 g0 g0 g0 kcal
Dijon mustard
0 g0 g0 g1 kcal
Cheddar cheese
0.9 g6.5 g9.4 g114 kcal
Chives, fresh
0 g0.1 g0 g1 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, 1 fish pie
9.2 g41.2 g43.7 g610 kcal

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Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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Comments (4)

This Fish Pie is so good I made it last night and was a hit. Getting ready to make again for my lunch at work for a couple of days. Non-Keto family members loved it as well😋

Thank you Barbara, I'm glad you and your family enjoyed!

Fish aside, this looks like an EXCELLENT way of using up Thanksgiving leftovers (assuming you still have some).  Just substitute chunked turkey for the fish, a little dressing, gravy for the cream, maybe throw in a little of that green bean casserole for some veg, and VOILA!  Mini "shepherd's pies" or pot pies!
This just came to me because my husband is allergic to fish, so my brain automatically came up with substitutions.  Unless it's the Omega-3 you're after, I don't see why other meats can't be used here.  Now my brain is trying to work out a pizza casserole version...someone stop me!

Thank you, I just love savoury pot pies. This is the perfect recipe to use for any leftover meat! I'm actually planning to make lamb shepherd's pie this week. And if you don't mind organ meats, chicken livers with onion and mushrooms could be an option too. All those options! 😊