This ketogenic fish recipe is comfort food at its best - a deliciously creamy low carb fish pie with cauliflower mash topping that will make you come back for seconds!
I'm not a big planner. I know there are bloggers out there who shoot 3 amazing dishes on Sunday and then have food prepared for the rest of the week. Meal planning is a wonderful thing. It's clever and it's efficient. I want to be like these organised, roll-your-sleeves-up people, I really do. But part of growing older is to be comfortable with who you are, right? And I am a chaotic, messy last minute dinner maker. That's how I roll.
Now.
Just like the sun shines occasionally in London, sometimes a fish pie with cauliflower mash materialises before midday and an unforeseen photo opportunity presents itself.
Honestly, I don't know what came over me yesterday. Normally I have eggs and spinach for lunch. Or spinach and eggs. Or leftovers from the night before. If there's none of the aforementioned, it's anything else I can find in the fridge that I can throw in a bowl and mix up without cooking.
Fish pie? Gasp! It wasn't even Friday!
There you go. Life is full of surprises. And when inspiration strikes, just go with the flow and keep your forks at the ready.
Now, let's talk about this fish pie.
It's...
- creamy
- comforting
- filling
- fragrant thanks to lemon zest and fresh herbs
- even more delicious because the sauce is made with white wine and white wine takes sauces to swoon level
- warming your soul like a rare ray of sunshine
- just like your Grandma used to make it only better, because..... it's low carb!
If you have not tried making cauliflower mash yet, let me tell you. IT FOOLS EVEN CHILDREN. Honestly. "I like the potato mash on top", announced my daughter. True story. Cauliflower is the one vegetable that benefits from being largely tasteless when cooked. It's like a blank canvas, a food chameleon. It can be anything you'd like it to be. Pizza crust, chocolate pudding base (I'm not making this up), "potato" mash.
Just add some cream, spice, cheese... and let the magic happen.
As a guideline for this fish pie, I used a couple of recipes from Vickie De Beer's amazing Low Carb Diabetes Cookbook. It's one of my favourite cookbooks and I've tried and adapted many of the recipes, such as my almond cream cheese pancakes, which is to date the most popular recipe on Sugar Free Londoner. If you enjoy leafing through a cookbook for ideas, this is the one to get, whether you're diabetic or not.
As you can see, these the pics are as honest as they come. This fish pie was piping hot when I photographed it, because I WANTED TO EAT IT as soon as possible (and I did). One of the secrets in food photography is that casserole portions remain in beautiful photogenic rectangles when cold, and I admit, when I transferred the leftovers into a smaller dish at the end of the day, they looked rather perfect.
This is exactly what your fish pie will look like when you serve it straight from the oven - a little messy, a little floppy and utterly delicious.
You can eat it with a green side salad, if you wish, or just tuck in. It is really filling, so you might have leftovers for a couple of days to come.
If you love fish recipes as much as I do, also check out my Low Carb Keto Fish Tacos and this pesto salmon!
Don't miss these yummy cauliflower recipes:
- Crispy Low Carb Cauliflower Hash Browns
- Moroccan Cauliflower Rice
- Creamy Keto Mashed Cauliflower
- Cauliflower Keto Potato Salad
- Low Carb Keto Cauliflower Popcorn
Tried this ketogenic fish recipe? Give it a star rating below!
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Fish Pie with Cauliflower Mash (Low Carb)
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.
Ingredients
For the filling
- 1 onion chopped
- 2 garlic cloves chopped
- 1 cup (250ml) dry white wine
- 1 cup (250ml) double/heavy cream
- 3 medium zucchini/courgettes grated
- grated lemon zest from 1 unwaxed lemon
- handful of fresh parsley and chives chopped
- 800 g hake and/or cod fillets
For the cauliflower mash
- 1 very large or 2 smaller cauliflower heads
- 3 tbsp melted butter
- ½ cup (125ml) soured cream or cream cheese
- 1 cup (125g) grated cheddar
- 1 tbsp chopped chives
- grated nutmeg
- salt to taste
Instructions
- Preheat oven to 200 Celsius/390 Fahrenheit
- Separate the cauliflower into florets and steam or boil until soft. Drain well!!!!!
- Add the softened butter, soured cream, cheddar, chives, some freshly grated nutmeg and salt and mash or whizz in a food processor until smooth
- In a separate frying pan, fry the onions and garlic in olive oil until soft, around 3 minutes.
- Add the white wine and reduce by half.
- Add the courgettes, cream, lemon zest and herbs and simmer for 5 minutes.
- Season with salt.
- Put the fish fillets in a casserole dish and pour over the sauce.
- Spread the cauliflower mash on top and run a fork over the top to make lines.
- Bake for 40 minutes or until the top is browned
- Sprinkle with some fresh parsley and serve
Tanja says
Fish pie is something I have never had before. Loved the taste, my hubby did not! I went back for seconds! The cauliflower mash is something that I will have to get used to but it was good! I used cod for mine but if I can find haddock or rockfish I will try it with that next go. I think I will make the mash separate from the fish next time and see what hubby thinks of it then.
Momofgirlswcurls says
If I used half an onion do you think that would cut the carbs? My daughter is trying 20 carbs a day. Thank you.
Katrin Nürnberger says
Yes, it would. Onion is fairly high in carbs. Replacing the wine with more stock will also lower the carbs.
Charmian says
Hi Katrin, The recipe looks great but I have IBS and Diverticulitis and follow the Low Fodmaps diet which really helps. I’d love to do Keto but cauliflower is a no no as it’s high Fodmap and it’s used as rice replacement in so many savoury dishes…. Do you have any suggestions as to what I could replace it with?
And is there any other flour except almond or coconut that could be used in the baking for the same reasons. I think 24g almond flour is the max in one meal! Many thanks
Katrin Nürnberger says
You could use rutabaga or celeriac mash instead. Both are higher in carbs, but you may tolerate them better. Instead of almond flour, a 50/50 mix of sunflower seed flour and sesame seed flour usually works well. Coconut flour cannot be replaced 1:1 because it's more absorbent than any other flour I know. Hope this helps!
Jo says
Can you freeze this?
Katrin Nürnberger says
Yes, this fish pie freezes well.
Alex says
Hi, just trying to work out the nutrition values. What would you roughly say the grams are per portion that you’ve supplied? I know you’ve put that there are 6 portions.. but what was the original weight so I can add in my side?
I’ve tried and was so lovely by the way,
I also was a little naughty and added crispy bacon bits, and also tried an alternative method with mashed butternut squash one time as I didn’t have cauliflower and was also yummy.
Katrin Nürnberger says
Hi Alex, I'll measure the ingredients when I next make the recipe. Your variations sound delicious!
Mirth says
this is absolutely delicious. Neither of my teen sons are fans of white fish normally - find it a bit dry and not filling enough. My youngest pulled a face when I said we were having fish for dinner but...absolutely lapped it up and had the leftovers for breakfast! Nb I had only one smaller cauliflower and added some (also low carb) turnips to the mash - made for the best tasting and textured low carb mash ever (1 cauli, three small turnips). I'll definitely be making this again.
Sammie mckee says
I was just wondering it seems you don't coo the fish first would it work if you added the fish to the stock/wine or in the last 5 mins with the other filling ingredients? Or would this make it mushy or change the flavour too much?
I've never cooked fish let alone a fish pie but this sound super yummy I'm hoping you can convert me
Katrin Nürnberger says
You can probably add the fish in with the other ingredients for the last 5 minutes it you prefer that, I don't think it will make much of a difference. It will cook through in the oven though!
Claire says
Can’t wait to try this, sounds delicious. How do you reheat the leftovers? Or is it better to eat them cold?
Katrin Nürnberger says
I just stick it in the microwave! Or re-heat in the oven, just like you would a regular fish pie 🙂
Hannah Lloyd says
Cant wait to try this recipe ive been needing this in my life since doing keto ha!
is sour cream better than cream cheese? or what did you use?
Katrin Nürnberger says
I used sour cream, but both will work.
Sanna says
I made this for the second time, this time with broccoli instead of cauliflower. Both times, it was absolutely delicious and so comforting today, on this colder Spring day.
Katrin Nürnberger says
It was freezing here today too!! Glad it hit the spot 🙂
JK says
I don’t want alcohol in my home, what can I use as a substitute for the wine?
Katrin Nürnberger says
I would just use vegetable or fish stock instead.
Wendy Lander says
I don't have alcohol in my house either. I will use de-alcoholised wine when I make this. I did that when I needed wine for a special spaghetti Bolognese which turned out really well.
DonnaL says
I have some cod in the freezer and didn't know what to do with it. Now I know what I'm going to do with it.
Can you tell me what size casserole dish you used?
I live in Arizona... USA... Thanks for the recipes you have converted to low carb.
Katrin says
Hello there, I used a 13 x 9 inch casserole dish. Hope you'll try the recipe!
Becky says
Hiya katrin
I found your site at Xmas and decided I was going to supplement your low carb recipes as an evening meal with my milkshake diet, after a week of trying your very tasty recipes I got rid of the milkshakes and went with just your recipes, I’ve lost 14kg since Boxing Day, I’m a definite convert, your recipes are tasty, easy to do and very filling!!!!!! Your fish pie is most definitely my favourite however (the point of this message) can I use single cream instead of heavy cream?
Cheers
Katrin says
You must be so happy - 14 kilos, amazing! I think you can use single cream, but as it's more liquid you may want to use a little less / reduce the sauce a bit more to make up for this.
Julie B. says
Hello Katrin, I am new to your site. I was looking up desserts and found this one later. You got me at comforting and fish. We liked it but I think that the fact that my fish was frozen, it was watery. I think my second version will be better. I am writing to you from Quebec, Canada. Cheers to your day. Julie
Katrin says
Hi Julie, I'm sure you can use the same fish again, just make sure you reduce the liquid more before putting it in the oven!
Julie says
Hi again, I forgot to mention that I have a keto lifemeal now. I would love more one pan meals. Bye for now!
Katrin says
Noted! 🙂
carol says
I have never heard of fish pie, but it sounds really good. I love fish!!! I will be trying it this week.
Katrin says
It's a British staple - made low carb. You'll love it, it's so tasty 🙂
Christina says
Hello Katrin! I love your recipes and I'm very new to your site. I am writing you from California in America! It seems that I've seen in other recipes from you that there was a button to push to change the measurements from Metric to Imperial. Am I correct or confused? Lol! I was hoping to find the conversion button, but wasn't able to find it. Not a huge crisis, but I was wondering. Thanks much!
Katrin says
Hi Christina, glad to have you here! I use the same recipe plugin for all recipes, so all should have the same features! I think the toggle is only there to change the amount of portions. Tell me - are you looking for ounces?
Izzy says
Can I ommit/sub the white wine?
Katrin says
Sure you can, you could use vegetable or fish stock instead 🙂
Linda Dunton says
How about substituting broccoli for the zucchini? will that affect the nutritional number by much?
Katrin says
The great thing about zucchini is that it has a very mild taste. It gives the sauce substance and thickness but does not overpower it. I think you would be able to taste the broccoli. That's not a bad thing if you like broccoli and it could definitely work. In terms of nutrition, I think it would not make much difference. Both veggies are really healthy and low in carbs.
Davodourian says
Me likey, likely - cannot wait to wrap my laughing gear around a heaped spoon of this luscious sounding fare. Thank you for the inspiration on this great Monday.
Katrin says
Davodourian, you lovely lady, you'll enjoy this pie immensely. Hope it will brig back memories of good old Blighty 🙂
Mary Heinemann says
I made your fish pie on Friday for lunch. It was super. Am still eating it today Sunday. I used leeks which went well with your recipe. Thank you for posting this. Am Looking forward to trying more of your recipes.
Katrin says
Thank you for your comment Mary. I can imagine that leeks would go well with the pie, sounds great.
Jane says
I'm more of a Shepherd's Pie person, but this looks like i need to give it a go. Can you use single cream instead of double cream?
Katrin says
Of course you can! I'm sure it would work well, too
lowcarblady says
Now I know what I'm making for dinner tomorrow!! Looks good...
Katrin says
Glad I put it out there 🙂 Hope you'll like it!
janine says
you should definitely post more savoury recipes 🙂 I really liked it..used some salmon, haddock and hake and also added hard-boiled egg. Thanks for the inspiration
Katrin says
Brilliant! What a nice twist to add the egg. It's often used in fish pies.
Shay says
Thank you for this recipe! We had the most amazing dinner last night. And plenty of leftovers. This dish is filling!
Katrin says
So happy you all enjoyed it. And you are right - this dish is filling. In all the best ways!