“This recipe is a fantastic example of how versatile my Keto Creamy Cauliflower Mash is! This is a simple, hearty and comforting fish pie and an ideal meal for the chilly evenings. I have seen many stores sell ready “fish pie” mixes (usually a mix of chopped white fish, salmon and smoked haddock) which is handy. However, I added prawns to my version to make it a wee bit fancier. This dish is just too lovely and I can’t wait for you to try it! Great with greens on the side, if desired.” – Monya

Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!

The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.

As a bestselling cookbook author, food blogger, and professional recipe editor, I know what it takes to break into food writing. I’m not a celebrity — I had to work harder to get here, and that’s why I created these affordable e-books to guide and inspire you. Click on each image below to learn more:

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More on Keto Seafood Bake…

A mixture of fish and prawns, along with spinach and a cauliflower mash topping, this pie is a nutritious and delicious keto meal.
 

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Fish, such as salmon, are rich in omega-3 fatty acids, which are essential for heart and brain health. These fats are a crucial component of the keto diet as they help maintain ketosis and provide a source of energy. Both fish and prawns are excellent sources of high-quality protein. Protein is essential for muscle maintenance and repair, and it also helps you feel full and satisfied, which can aid in weight management on the keto diet.

Fish and prawns are low in carbohydrates, making them keto-friendly. They won’t spike your blood sugar levels and can help you stay within your daily carb limit.
 
Spinach is a leafy green vegetable packed with vitamins, minerals, and antioxidants. It’s particularly rich in vitamin K, vitamin A, folate, and iron. Cauliflower is low in carbs and provides essential nutrients like vitamin C, vitamin K, and fibre. Spinach and cauliflower are both sources of dietary fibre, which can help regulate digestion and promote a feeling of fullness. This can be especially beneficial on the keto diet, where fibre intake may be limited.

 

It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Keto Seafood Bake, as well as all the Seafood recipes on Fats of Life®.
 

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Keto Seafood Bake

Packed with flavour, hearty and comforting - this low-carb seafood bake comes in at 6.2g carbs per serving. The 'mash' on top is made using the Fats of Life cauli-mash recipe.

Cook ModePrevent your screen going dark while you cook

Course Main Dish

Cuisine General

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4

Author Monya Kilian Palmer

Per serving

Calories: 466kcal | Carbohydrates: 6.2g | Protein: 39g | Fat: 32g

Equipment

• kitchen scale
• sharp knife
• universal measuring spoons
• large non-stick pan / wok
• roasting dish

Ingredients

• 450 g (15.9 oz) cooked Cauliflower Mash, Fats of Life Recipe
• 1 TB unsalted butter
• 1/2 onion, peeled and finely chopped
• 2 cloves garlic, peeled and finely chopped
• 120 g (4.2 oz) baby spinach, sliced in thin strips
• 1/2 lemon, juice of
• 2 tsp Dijon mustard
• 80 g (2.8 oz) single cream
• 60 g (2.1 oz) sour cream
• 90 g (3.2 oz) Cheddar cheese, grated
• salt and white pepper
• 140 g (4.9 oz) smoked haddock, cut into chunks
• 140 g (4.9 oz) salmon, cut into chunks
• 140 g (4.9 oz) any white fish, cut into chunks
• 140 g (4.9 oz) raw King prawns
• pink Himalayan salt
• chopped parsley, to garnish

Instructions

• *This recipe uses the Fats of Life Keto Cauliflower Mash recipe. Assuming you have that cooked and staying warm, continue with the rest of the recipe:
• Preheat the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7).
• Heat the butter in a large, non-stick pan and cook the onions over moderate heat until they have softened. Add the garlic and shredded baby spinach and cook until the spinach has completely wilted.
• Deglaze the pan with the lemon juice and cook until all the moisture has evaporated, stirring regularly.
• Remove the pan from the heat and immediately stir in the mustard, cream, sour cream and only 50g / 1.8oz of the grated Cheddar. Once the cheese has melted, tip in all the fish and prawns. Mix well and season with salt and white pepper.
• Tip the mixture into a suitably-sized baking dish (mine was 13x20cm and 4cm deep / 5x 8-in and 1.5-in deep).
• Spread over the warm, cooked Keto Cauliflower Mash and scatter over the remaining 40g / 1.4oz of the grated Cheddar. (Make a small hole in the mixture using a chopstick or knife to allow excess steam to escape and minimise any wateriness that may occur.)
• Place the dish onto a baking tray (this is for your own benefit as the mixture tends to bubble over, making oven-cleaning a bit of a ball-ache) and place the tray into the oven for 20-25 minutes until the cheese is bubbling and starting to gratin.
• Remove and allow to stand for 5 minutes before serving, Scatter with some pink Himalayan salt and chopped parsley to garnish.

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A new-and-improved version of this delicious recipe features in my cookbook KETO KITCHEN.

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My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!

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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.

Nutritional Information per serving
Calories                         466Kcal / 1949kJ
Fat                                 32g
Carbohydrates               6.2g
Protein                           39g

Allergens
Mustard
Milk
Fish
Sulphites
Eggs (may be found in some brands of cream cheese - check label)

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See all the Seafood recipes on Fats of Life:

Peppered Parmesan Cod with Garlic Butter Cabbage (Keto)

Green Thai Curry Fish Soup (Keto)

Salmon and Greens with Sesame Dressing (Keto)

Spiced Salmon with Garlic-roasted Veg (Keto)

Bacon wrapped Cod with Bacon Buttered Greens (Keto)

Calamari and Courgetti Bowl with Chilli & Garlic (Keto)

Load More

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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.

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