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
(5.3%); Fat 32g (61.2%); Protein 39g (33.5%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

FOLLOW MONYA, UK Chef & Author of Fats of Life:

Join my Facebook community: Keto Recipes for Foodies

 


I send a short e-blast on the last day of every month to highlight all the recipes I posted that month. Sign up below to get the recap in your inbox. (You can unsubscribe at any time).

.

*By including your information above, you agree to adding yourself to my emailing list managed by Mailchimp. Your information will never be passed on to a 3rd party*


Print Recipe
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
Keto Seafood Bake
Votes: 5
Rating: 5
You:
Rate this recipe!
Course Main Dish
Cuisine General
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 450 g cooked Cauliflower Mash - FOL Recipe
  • 1 TB olive oil or butter
  • 1/2 onion peeled and finely chopped
  • 2 cloves garlic peeled and finely chopped
  • 120 g baby spinach sliced into strips
  • 1/2 lemon juice of
  • 2 tsp Dijon mustard
  • 1/3 cup single cream
  • 1/4 cup sour cream
  • 90 g Cheddar cheese grated
  • salt and white pepper
  • 140 g smoked haddock cut into chunks
  • 140 g salmon cut into chunks
  • 140 g any white fish cut into chunks
  • 140 g raw King prawns
  • Pink Himalayan Salt
  • chopped parsley to garnish
Course Main Dish
Cuisine General
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 450 g cooked Cauliflower Mash - FOL Recipe
  • 1 TB olive oil or butter
  • 1/2 onion peeled and finely chopped
  • 2 cloves garlic peeled and finely chopped
  • 120 g baby spinach sliced into strips
  • 1/2 lemon juice of
  • 2 tsp Dijon mustard
  • 1/3 cup single cream
  • 1/4 cup sour cream
  • 90 g Cheddar cheese grated
  • salt and white pepper
  • 140 g smoked haddock cut into chunks
  • 140 g salmon cut into chunks
  • 140 g any white fish cut into chunks
  • 140 g raw King prawns
  • Pink Himalayan Salt
  • chopped parsley to garnish
Keto Seafood Bake
Votes: 5
Rating: 5
You:
Rate this recipe!
Instructions
  1. *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:
  2. Preheat the oven to 200°C / 390°F.
  3. Heat the oil (or melt 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.
  4. Deglaze the pan with the lemon juice and cook until all the moisture has evaporated, stirring regularly.
  5. 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.
  6. Tip the mixture into a suitably-sized baking dish (mine was 13x20cm and 4cm deep (5x 8-in and 1.5-in deep).
  7. 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.)
  8. 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.
  9. Remove and allow to stand for 5 minutes before serving, Scatter with some Pink Himalayan Salt and chopped parsley to garnish.
  10. The full macro-breakdown (and allergens) can be found further down this page (keep scrolling), as well as the link to PIN THE RECIPE (for those on Pinterest). There is also a comment facility, so do let me know how you get on...
Recipe Notes

Since olive oil is somewhat unstable when heated, I do advise you select butter in this case to fry the onions.

Did you like this recipe? I send a short e-blast on the last day of every month to highlight all the recipes I posted that month. Sign up here to get the recap in your inbox - ensuring you never miss a recipe. (You can unsubscribe at any time).

Photographs and recipes on FATS OF LIFE are copyright © Monya Kilian Palmer. However, these recipes were created for you to enjoy and share, so feel free to share the link of this recipe on your social media channels. If you are on Instagram, find me here. Happy cooking!

 

DISCLOSURE: Like many blogs, I am part of the Affiliates Program on Amazon. The links to the products I recommend on this page are affiliate links, meaning - at no additional cost to you - I will earn a small commission if you click through and make a purchase.

FOLLOW ME

Join my Facebook community: Keto Recipes for Foodies

 

 

Summary
recipe image
Recipe
Keto Seafood Bake
Author
Published On
Total Time
Average Rating
51star1star1star1star1star Based on 5 Review(s)
Macro Details per serving
5.3%      Carbs
33.5%    Protein
61.2%    Fat

Nutritional Information per serving
Calories                         466Kcal / 1949kJ
Fat                                 32g
 of which saturates        15g
Carbohydrates              6.2g (for my US readers, these are what you refer to as net carbs. See below*)
 of which sugars            5g
Fibre                              2.6g
Protein                           39g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 6.2g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and its indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
Mustard
Milk
Fish
Sulphites
Eggs (may be found in some sour creams)




See all the Seafood recipes on Fats of Life:

Sea Bass with Chili-lime Butter (Keto)
Fried Squid with Coriander & Chili (Keto; Paleo)
Pesto-stuffed Squid Tubes (Keto)
Coconut-dusted Fried Squid (Keto; Paleo)
Stuffed Squid (Keto)
Salmon Cream Cheese
Salmon & Cream Cheese Domes (Keto)
Load More



Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site are meticulously calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data. The author is not a medical professional and this website has been designed only to provide you with recipes to suit the keto lifestyle you have chosen and discussed with your GP. The macros calculations are provided as a courtesy to you based on Monya’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 for you.


 

You may also like

1 Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.