Nutrition

Low Carb Fisherman’s Pie – Supercharged Food

Written By Lee On
July 11, 2021

With Sydney lockdown in full swing and searches for how to lose “COVID kilos” at an all time high, I’ve been keen to make ‘healthier’ versions of my favourite hearty comfort dishes. Speaking of weight, it’s important to remember that weight is bound to fluctuate during these times, and when you’re out of your usual routine, change is almost inevitable. A good thing to understand when it comes to body changes is that when you experience feelings of guilt and shame, these can be worse for your health than noticing a few extra kilos on the scales, so be kind and gentle with yourself and practice self love.

Speaking of scales, I’d love to share with you my low carb fisherman’s pie. It’s the ultimate comforting dish to warm the heart and fill your tummy. 

In this version, instead of the traditional white sauce, topped with creamy mashed potato, I’ve opted for a coconut cream and fluffy cauliflower mash as a topping. If you prefer to lower the fat content you can also switch from coconut cream to coconut milk or stock.

I’ve also swapped the cheese for nutritional yeast flakes, to impart a cheesy nutty feel and I’ve added peas, because as they say, it’s good to speak your truth or forever hold your peas.

This adaptable fish pie recipe has so many variations available, which means that you can do the whole DIY thing entirely.  If you prefer to add more vegetables you can add spinach, carrot, and leek. Also, some traditional fish pies use boiled eggs, an ingredient that you may like to include in yours.

A fish pie can be created with different varieties of fish, I’ve used basa and salmon for a dash of pink, but you could use any mixture of cod, barramundi, or your favourite firm white fish.

Please enjoy this fish pie pie-ping hot as a weeknight or weekend dinner. It’s a great freezer friendly dish that can be perfect for the whole family. I served mine with mix of pumpkin and potato chips to mop up all the deliciousness.

You can watch a video about how to make it here…

I’d love to know what you think?  Let me know in the comments section below.

 Low Carb Fish Pie

Servings 4

Ingredients

  • 1 large cauliflower chopped into florets
  • 2 tbs olive oil or butter
  • 4 spring onions sliced finely
  • 3 sticks celery
  • 2 cloves garlic
  • 2/3 cup coconut cream/coconut milk or stock
  • 1/2 cup frozen peas
  • 1 skinless salmon fillet (250 mg)
  • 300 gms white fish fillet (ling, snapper or basa), cut into 3cm pieces
  • 2 tbs lemon juice
  • 2 tsp Dijon mustard
  • Large handful chopped flat leaf parsley plus extra to serve
  • Sprinkle nutritional yeast on top and add golden gut blend or love your gut powder
  • Potato or pumpkin chips, to serve
  • Lemon wedges, to serve

Instructions

Preheat the oven to 220 degrees Celsius

Place the florets in simmering water and cook covered until tender. The florets can be verging on soft but shouldn’t be falling apart. Transfer the cauliflower to a blender or food processor and add the olive oil or butter if using, and a pinch of sea salt and a few grinds of black pepper. Blend until smooth and fluffy. Set aside.

Meanwhile in an oven proof saucepan or casserole dish/pie dish heat olive oil in the pan on the stove top. Add the spring onions, celery and garlic and sauté over a medium heat until caramelised.

Pour in the coconut cream/milk or stock if using and simmer for a couple of minutes then add the peas, fish, lemon juice, parsley and mustard and stir for a few minutes

Carefully remove from the heat and cover with the cauliflower, dragging a fork across to make little trenches. Top with nutritional yeast flakes.

Bake uncovered in the oven for 15 minutes

When crispy on top remove from the oven and allow to rest for 5 minutes before serving.

Garnish with a few springs of flat leaf parsley and serve with greens or pumpkin fries 

Lee xo



Source
Low Carb Fisherman’s Pie – Supercharged Food is written by Lee for www.superchargedfood.com

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