Fat & Fabulous Low Carb British Fish Pie is one of my favourite dinners: a traditional British dish that is a seafood take on Shepherd’s Pie.
My version tastes simply amazing and is perfectly keto-friendly Just 3.7g net carbs per generous portion.
It’s one of those meals that even ketohusband can’t get wrong. In fact, it’s the one he chooses to make when he kindly decides to give me a break from kitchen duties. Well, if he doesn’t mind cooking this, even after a long day at work, it’s because of how easy it is to put it together.
With ingredients to hand, creating this wonderful meal involves just a few quick steps and then, BOOM, it’s just a case of putting Fast & Fabulous Low Carb British Fish Pie under the grill for the topping to brown nicely.
Literally, the longest step is making the topping, which consists of cauliflower mash. But if you make that in advance, the whole thing is ready before you know it.
Here’s How You Make Fast & Fabulous Low Carb British Fish Pie.
For ease of prepping, use frozen cauliflower florets. If you prefer fresh cauliflower, by all means, do that for this dish. But if you’re like me, and you keep cauliflower florets in the freezer, life gets easier 😉 Just whip them out, shove them in a large pan with salted water and bring to the boil. A few minutes later, they’ll be nice and tender. Drain the florets really well, or you’ll end up with a watery mush instead of a creamy smooth mash.
Add a couple of ingredients, blitz using an immersion blender, add grated cheese, and your topping is ready.
For the fish element, I use a supermarket pie mix of salmon, smoked haddock and cod that is already cut into chunks. But you can buy the fish separately and cut it yourself into large chunks. If the chunks are too small, they’ll break up as you cook them and turn to mush. Not good. Fish choice is up to you. Experiment with flavours as much as you want, to make Fast & Fabulous Low Carb British Fish Pie just as you like it.
Then you need prawns (or shrimps to my American friends). These are best raw, wild caught and jumbo-size, as they’re much more succulent. But again, do what suits you.
Once you’ve melted a few anchovies in butter and garlic, you add the prawns and seasoning. Here’s when you can add chilli flakes or whatever spices you enjoy, but don’t go crazy – you don’t want to overpower the dish. When the prawns turn pink, you add the fish chunks, a few capers, and cream. 3 minutes later, stir in some fresh parsley and you’re almost done.
Your mouth will water at this point. Don’t worry, it won’t be long now…
Finally, time to assemble the pie. Place medium-soft boiled eggs, cut into quarters, in a pie dish. Scoop the fish mix over the eggs and stir a little. Spread the cauliflower mash over the top and grill (broil) until you see brown peaks on top.
Serve Fast & Fabulous Low Carb British Fish Pie piping hot and enjoy!
- Yield: 3 servings
- Serving: ⅓rd
- Calories: 621
- Fat: 45g
- Net Carbs: 3.7g
- Protein: 45g
- 2 large eggs
- 1 garlic clove
- 60g butter
- 300g fish pie mix chunks (salmon, smoked haddock, cod)
- 250g raw peeled jumbo king prawns
- 3 anchovies
- 1 TBSP (15g) capers
- 1 handful (10g) of fresh parsley
- a sprinkle of freshly ground black pepper
- ⅛ tsp fine Himalayan pink salt (U.S. option HERE)
- a generous sprinkle of organic broth granules
- 80g double cream
- 750g frozen cauliflower florets
- 50g cheddar cheese
- 1 handful (30g) coarse Himalayan pink salt (U.S.option HERE)
- ¼ tsp nutmeg
- place cauliflower florets in a large pan, fill with enough water so as to submerge them, add coarse Himalayan salt and bring to the boil; simmer until tender (3-5 minutes).
- drain florets really well and put them back into the pan with nutmeg, 20g butter and 30g cream, stir, then blitz until smooth using an immersion blender; set aside to cool, fold in grated cheddar and leave for later.
- peel and mince the garlic clove, and put it in a medium frying pan with 40g butter and anchovies; fry over medium-high heat for 1 minute.
- add prawns, fine Himalayan salt, black pepper and broth granules; cook with lid on until pink (4-5 minutes), stirring a couple of times.
- meanwhile, bring a small pot of water to the boil, lower eggs into it and set the timer for 6 minutes.
- back to the frying pan, add mixed fish chunks, capers and 50g cream, and cook with lid on for a further 3 minutes; again, stir a little to ensure even cooking, but don't overdo it or the chunks will break up and turn to mush.
- finally, add chopped parsley and leave to cool a little with lid off.
- onto the eggs again; drain, peel and cut each into quarters, placing them directly into your pie dish (I used a Pyrex oval 23cm x 17cm).
- using a straining ladle, scoop the fish mix over the eggs, and mix gently.
- add a bit of the fish cooking liquid (30-40ml); pour the remaining liquid into a spouted jar to serve at the table (for anyone who wants a more moist pie).
- spoon cauliflower mash over the fish and grill (broil) for 10-15 minutes until you see golden brown peaks on top.
- serve immediately with a sprinkle of parsley leaves (optional).
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