Keto Fish Pie

Keto Fish Pie is the ultimate British comfort food, featuring golden, cheesy cauliflower mash that’s every bit as satisfying as traditional ...

Keto Fish Pie is the ultimate British comfort food, featuring golden, cheesy cauliflower mash that’s every bit as satisfying as traditional potato. Beneath the velvety cauliflower lies a rich, flavorful filling – built on flaky white fish – cooked in a creamy sauce brightened with lemon zest, zucchini, garlic, and fresh herbs. While the recipe uses dry white wine to deepen the sauce, you can easily substitute fish or chicken stock instead. Though white fish tends to yield the classic texture and flavor, feel free to experiment with salmon, prawns, or even smoked fish as they all blend beautifully into this hearty bake!

In just about an hour, you’ll have a wholesome casserole that’s gluten-free, low in carbs (approximately 9g net per serving), and loaded with vegetables thanks to the cauliflower mash and zucchini. It reheats and freezes well, making it perfect for meal prep or feeding a family. Whether you’re craving cozy British fare or a nourishing keto dish, this Keto Fish Pie delivers comfort, flavor, and ease—all on one delicious plate.

Yields 6 servings of Keto Fish Pie

The Preparation

Pie Topping:

• 1 large cauliflower head, chopped
• 3 tablespoon butter, melted
• 1/2 cup sour cream
• 4 ounce cheddar cheese, shredded
• 1 tablespoon fresh chives, finely chopped
• 1/4 teaspoon nutmeg
• salt and pepper, to taste

Pie Filling:

• 2 tablespoon olive oil
• 1 medium onion, chopped
• 2 teaspoon fresh garlic, minced
• 1 cup dry white wine
• 1 cup heavy cream
• 2 medium zucchini, grated
• 1 tablespoon lemon zest, ~1 medium lemon
• 1/4 cup fresh parsley, roughly chopped
• 2 tablespoons fresh chives, finely chopped
• 28 ounce hake fillet, or optionally cod
• salt and pepper, to taste

The Execution

1. Gather and prep all of your ingredients. Grate and strain zucchini, pressing it to drain excess water, then set aside.

2. Steam (or boil) the cauliflower in a pot until it is soft. Add into a food processor with butter, sour cream, cheddar cheese, chives, nutmeg, and salt and pepper to taste. Blend until smooth, then set aside. Pre-heat oven to 400F.

3. Add olive oil into a pan over medium heat. Once hot, add in the onion and sauté until translucent. Then add in the garlic and cook until fragrant. Once garlic is fragrant, pour in the white wine and allow to reduce by half.

4. Add in the drained zucchini, heavy cream, lemon zest, parsley and chives.

5. Simmer for 4-5 minutes, stirring occasionally, until the mixture is thickened. Adjust salt and pepper to taste.

6. In an 8×12 baking dish, lay out the hake (or cod) fillets. Season with salt and pepper if desired.

7. Spread the zucchini mixture over the fish, pushing it into any crevices around the fillets.

8. Evenly spread the cauliflower mash over the top.

9. Optionally, using a fork, run the prongs along the top of the cauliflower mash to make a lined design. Bake for 40 minutes or until golden brown on the top. If desired, broil for an additional 2-3 minutes for added color.

10. Once slightly cooled, sprinkle with some fresh parsley and enjoy!

This makes a total of 6 servings of Keto Fish Pie. Each serving comes out to be 545 calories, 36.3g fats, 9.2g net carbs, and 36.2g protein.

NUTIRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
1 large cauliflower	193	4.2	34.44	19.32	15.12	15.12
3 tablespoon butter	305	34.52	0.03	0	0.03	0.36
0.5 cup sour cream	228	22.25	5.32	0	5.32	2.81
4 ounce cheddar cheese	458	37.77	3.5	0	3.5	25.93
1 tablespoon fresh chives	1	0.02	0.13	0.08	0.06	0.1
0.25 teaspoon ground nutmeg	3	0.21	0.28	0.12	0.16	0.03
0 none salt and pepper	0	0	0	0	0	0
2 tablespoon olive oil	239	27	0	0	0	0
1 medium yellow onion	41	0.18	9.54	1.32	8.22	1.28
2 teaspoon fresh garlic	8	0.03	1.87	0.12	1.75	0.36
1 cup dry white wine	193	0	6.12	0	6.12	0.16
1 cup heavy cream	809	85.68	6.43	0	6.43	6.66
2 medium zucchini	65	1.56	11.67	4.34	7.33	4.95
1 tablespoon lemon zest	3	0.02	0.96	0.64	0.32	0.09
0.25 cup fresh parsley	5	0.12	0.95	0.49	0.45	0.45
2 tablespoon fresh chives	2	0.04	0.26	0.15	0.11	0.2
28 ounce hake	714	4.37	0	0	0	158.76
0 none salt and pepper	0	0	0	0	0	0
Totals	3267	218.0	81.5	26.6	54.9	217.3
Per Serving (/6)	545	36.3	13.6	4.4	9.2	36.2

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Print

Keto Fish Pie

This makes a total of 6 servings of Keto Fish Pie. Each serving comes out to be 545 calories, 36.3g fats, 9.2g net carbs, and 36.2g protein.

Course Main Course

Cuisine European

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 6 Servings

Ingredients

Pie Topping:

• 1 large cauliflower head chopped
• 3 tablespoon butter melted
• ½ cup sour cream
• 4 ounce cheddar cheese shredded
• 1 tablespoon fresh chives finely chopped
• ¼ teaspoon nutmeg
• salt and pepper to taste

Pie Filling:

• 2 tablespoon olive oil
• 1 medium onion chopped
• 2 teaspoon fresh garlic minced
• 1 cup dry white wine
• 1 cup heavy cream
• 2 medium zucchini grated
• 1 tablespoon lemon zest ~1 medium lemon
• ¼ cup fresh parsley roughly chopped
• 2 tablespoons fresh chives finely chopped
• 28 ounce hake fillet or optionally cod
• salt and pepper to taste

Instructions

• Gather and prep all of your ingredients. Grate and strain zucchini, pressing it to drain excess water, then set aside.
• Steam (or boil) the cauliflower in a pot until it is soft. Add into a food processor with butter, sour cream, cheddar cheese, chives, nutmeg, and salt and pepper to taste. Blend until smooth, then set aside. Pre-heat oven to 400F.
• Add olive oil into a pan over medium heat. Once hot, add in the onion and sauté until translucent. Then add in the garlic and cook until fragrant. Once garlic is fragrant, pour in the white wine and allow to reduce by half.
• Add in the drained zucchini, heavy cream, lemon zest, parsley and chives.
• Simmer for 4-5 minutes, stirring occasionally, until the mixture is thickened. Adjust salt and pepper to taste.
• In an 8x12 baking dish, lay out the hake (or cod) fillets. Season with salt and pepper if desired.
• Spread the zucchini mixture over the fish, pushing it into any crevices around the fillets.
• Evenly spread the cauliflower mash over the top.
• Optionally, using a fork, run the prongs along the top of the cauliflower mash to make a lined design. Bake for 40 minutes or until golden brown on the top. If desired, broil for an additional 2-3 minutes for added color.
• Once slightly cooled, sprinkle with some fresh parsley and enjoy!

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