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%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Print Recipe
Keto Seafood Bake
Packed with flavour, hearty and comforting - this dish comes in at 6.2g carbs per serving. The 'mash' on top is made using the Mud and Love cauli-mash recipe, so be sure to include it to stick to your macros...
Keto Seafood Bake
Votes: 1
Rating: 5
You:
Rate this recipe!
Course Main Dish
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 450 g cooked Cauliflower Mash - Mud and Love Recipe
  • 1 TB olive oil
  • 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
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
  • 450 g cooked Cauliflower Mash - Mud and Love Recipe
  • 1 TB olive oil
  • 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: 1
Rating: 5
You:
Rate this recipe!
Instructions
  1. *This recipe uses the Mud and Love 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 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. These recipes have been created for you to enjoy and share with like-minded peeps. If you loved it - please take a pic of your creation & share it on your Keto/Low-carb Facebook community groups. Please credit M&L by supplying the link of this recipe. (I would appreciate that very much!) If you ran into any trouble with the recipe - please use the comment facility below so that I can respond to your queries, and in that way other readers can benefit from it too.
Recipe Notes

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)

Keto Seafood Bake

The nutritional analysis, macro and allergen breakdown of the recipes on this site are done 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.

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