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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
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
- 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.
- Place the cooked cauliflower into a blender with 2 tablespoons of butter and 1/4 tsp salt. Process until smooth and creamy. Set aside.
- 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.
- 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.
- Using a slotted spoon, remove the fish and divide evenly between four bigger ramekins (about 2-cup capacity each).
- 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).
- Add about 2/3 cup of shredded cheddar cheese and stir until melted and thickened.
- Pour the cream & cheese sauce over the fish in the ramekins. Sprinkle with chopped chives or spring onion.
- Top with the cauliflower mash, then top with the remaining 1/3 cup of shredded cheddar and place in the oven.
- 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.
- Serve hot or let it cool down and store in the fridge for up to 4 days, or freeze for up to 3 months.
Ingredient nutritional breakdown (per serving, 1 fish pie)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 5.9 g | 3.8 g | 0.6 g | 50 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 11.5 g | 102 kcal |
| Fish, cod, Atlantic, raw |
| 0 g | 13.4 g | 0.5 g | 62 kcal |
| Salmon, raw |
| 0 g | 16.2 g | 4.4 g | 110 kcal |
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Bay leaf, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.2 g | 0.9 g | 17.1 g | 165 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Dijon mustard |
| 0 g | 0 g | 0 g | 1 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 |
| Parsley, fresh (spices) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 fish pie |
| 9.2 g | 41.2 g | 43.7 g | 610 kcal |
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