I got the inspiration for my Keto Fish Pie from Martina’s blog, and I thank her for it. I tweaked it to fit my Indian Keto lifestyle and used local Indian ingredients to make it. In India, we normally keep dairy away from fish, so this was the first time that I was poaching fish in cream. The final result was a delightful fish pie, which is low on carbs and very comforting.
Apart from being delicious, the pie is also high on omega 3 fatty acids and is a great source of potassium and magnesium. With less than half a kg of fish I could make two dishes of pie, which is about 8 servings. By the way my whole family dined on it and loved it. And had I not disclosed, none of them could guess that the mash on top was actually cauliflower puree.
Note: When you get the fish, please ensure that it is absolutely fresh
- 600 gms Cauliflower cut in florets
- 150 gms chopped Spring onions with the greens
- 60 gms chopped Red Onion
- 200 ml Amul fresh cream
- 6 cubes of grated Amul Cheese ( Parmesan will also do)
- 20 gms of Amul Butter
- 6 hard boiled Eggs
- 1 tsp Mustard Powder
- 350 gm Rohu fish ( locally called Malli) Any boneless fish with skin will do
- 1 tsp Black Pepper Powder
- ¼tsp Nutmeg powder
- 50 ml or half a cup melted Ghee
- 2 Bay leaves
- 2 Cloves
- ½ tsp Garam Masala
- ½ Cup chopped Coriander for garnish
- Salt to taste
- Cals – 367
- Net Carbs – 7 g
- Proteins- 18 g
- Fats- 29 g
Keto Fish Pie Making Procedure
1. Start by boiling the eggs and then keeping them aside to cool off.
2. Once they are cold peel them and cut them length wise. Make four pieces of one.
The Cauliflower Mash:
1. Wash the cauliflower and cut it into small florets. Now put it in a pressure cooker and just lightly sprinkle some water on it.
2. Add some salt and when the first whistle is halfway, switch off the heat.
3. Once the steam is out, pick the pieces of cauliflower and put them in a food processor or a blender.
4. Start blending and after a minute or so add the melted ghee. Add the salt, pepper, and garam masala and blend some more. Set this mash aside.
Poaching the fish:
1. Cut the fish into two inch by inch pieces, wash it thoroughly and pat dry.
2. Place the fish in a wok or a heavy bottom pan.
3. Mix the Amul cream with a cup of water.
4. Now pour it over the fish.
5. When the fish is poaching add the bay leaves, cloves to the cream.
6. Add the chopped red onion to the pan.
7. Once the cream starts boiling lower the heat and let the fish cook for about ten minutes.
8. When the fish is cooked, transfer it to the dish in which you intend to bake it. Just shift the fish not the cream.
9. Ensure you pick a dish, which has enough space to add the eggs and the cauliflower mash.
The Cream Sauce-
1. Keep cooking the cream on medium heat.
2. Add the nutmeg and mustard powder to the sauce and cook some more.
3. To the sauce add half of the grated cheese and keep stirring on medium heat.
4. Once the cheese melts sauce thickens, remove from heat and pick the bay leaves and cloves.
Layering the fish pie-
1. Start by placing the boiled eggs on the fish.
2. Pour the cheese sauce over the eggs and fish.
3. Sprinkle the chopped spring onions on the eggs.
4. Now spread the cauliflower mash evenly in the dish.
5. Use a fork to create any pattern you like on the mash.
6. Now sprinkle the rest of the cheese on this mash.
7. Melt the butter and sprinkle it on the cheese.
8. Bake at 250 degrees Celsius for 45 minutes or until the top gets a nice golden crust.
9. Before serving garnish with chopped coriander, or any fresh herb that you prefer.
10. The pie stays fine in the fridge for five to seven days.
If I were to tell my dad that I made fish in cream, he would probably call me nuts. This is the first time I have baked a fish pie, and I must say that it was a very interesting experience.