Low-carb Seafood Bake

Keto Seafood Bake
Keto Seafood Bake

This recipe is a fantastic example of how versatile my Keto Creamy Cauliflower Mash is! This is a simple, hearty and comforting fish pie (coming in at 6.2g carbs per serving) and an ideal meal for the chilly evenings here in the UK. I have seen many stores sell ready “fish pie” mixes (usually a mix of chopped white fish, chopped salmon and chopped smoked haddock) which is handy, but 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.

– – – – – – PER SERVING – – – – – –
Carbs 6.2g | Fat 32g | Protein 39g
– – – – – – – – – – – – – – – – – – – – –

Fats of Life® is a blog that I run as a hobby, but did you know that I am also the author of two cookbooks? My first book Keto Kitchen (published by Kyle Books in 2020) is available worldwide (and has remained one of the best-selling low carb cookbooks in the UK). My second book Lazy Keto Kitchen (coming mid-year, 2021) is currently available to pre-order.

“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!”Monya

Keto Seafood Bake
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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.
Course Main Dish
Cuisine General
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4

Per serving

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


  • 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


  • *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.

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

Keto Seafood Bake
For those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx

Low-carb Seafood Bake
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Keto Seafood Bake
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FOR READERS OUTSIDE THE UK: Missing anything you might need? The links on this website are directed at the UK market and show the products I use here. However, you can get everything you might need from Amazon.

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

Eggs (may be found in some brands of cream cheese - check label)

See all the Seafood recipes on Fats of Life:

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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.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.

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