Low-Carb Individual Fish Pies

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!

Step-by-step

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.

   

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.

   

5. Using a slotted spoon, remove the fish and divide evenly between four bigger ramekins (about 2-cup capacity each).

   

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.

   

8. Pour the cream & cheese sauce over the fish in the ramekins. Sprinkle with chopped chives or spring onion.

   

9. Top with the cauliflower mash, then top with the remaining ¹/₃ cup of shredded cheddar and place in the oven.

   

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.

    

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.

    

Recipe

Low-Carb Individual Fish Pies

★★★★★5.0 (13 ratings)

A creamy casserole is the perfect indulgent winter warmer, and these creamy keto fish pies won't disappoint!

Hands on

15m

Overall

1h

Servings

4

9.2 g

Net carbs

41.2 g

Protein

43.7 g

Fat

610

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings

US + metricMetricUS

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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.

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.

5. Using a slotted spoon, remove the fish and divide evenly between four bigger ramekins (about 2-cup capacity each).

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.

8. Pour the cream & cheese sauce over the fish in the ramekins. Sprinkle with chopped chives or spring onion.

9. Top with the cauliflower mash, then top with the remaining ¹/₃ cup of shredded cheddar and place in the oven.

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.

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.

Nutrition per serving, 1 fish pie

Carbs 6%Protein 28%Fat 66% of calories

Net carbs

9.2 g

Total carbs

13.6 g

Fiber

4.4 g

Sugars

6 g

Protein

41.2 g

Fat

43.7 g

Saturated fat

24.7 g

Calories

610 kcal

Sodium

935 mg · 40.7% RDA

Magnesium

91 mg · 22.7% RDA

Potassium

1,321 mg · 66% EMR

Nutrition by ingredient

Per 1 fish pie	Net carbs	Protein	Fat	kcal
Cauliflower, fresh	5.9 g	3.8 g	0.6 g	50
Butter, unsalted, grass-fed	0 g	0.1 g	11.5 g	102
Fish, cod, Atlantic, raw	0 g	13.4 g	0.5 g	62
Salmon, raw	0 g	16.2 g	4.4 g	110
Onion, red, fresh	1 g	0.2 g	0 g	6
Bay leaf, dried or fresh	0.1 g	0 g	0 g	1
Cream, heavy whipping, pouring, full-fat (30-40% fat)	1.2 g	0.9 g	17.1 g	165
Water, still	0 g	0 g	0 g	0
Dijon mustard	0 g	0 g	0 g	1
Cheddar cheese	0.9 g	6.5 g	9.4 g	114
Chives, fresh	0 g	0.1 g	0 g	1
Parsley, fresh (spices)	0 g	0 g	0 g	0
Salt, sea salt	0 g	0 g	0 g	0
Pepper, black, spices	0 g	0 g	0 g	0
Total	9.2 g	41.2 g	43.7 g	610

Serving size 1 fish pie

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