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Fish pie with cauliflower mash, golden brown creamy topping and fish filling
Delicious Fish Pie with Cauliflower Mash

Low-Carb Fish Pie with Cauliflower Mash

Author: Flavelo
Recipes Main Courses
For those who love fish pie but are watching their carb intake, this cauliflower version is a savior. Boiled and mashed cauliflower is surprisingly similar to potato but offers a lighter, slightly sweeter flavor profile. Mixing potato and cauliflower creates the best compromise: maintaining the texture from potato starch while the cauliflower lightens the dish.
🕒 Prep Time 25 mins
🍳 Cook Time 30 mins
⌛ Total Time 55 mins
🍽️ Servings 4 servings
🔥 Calories 550 kcal
🌍 Cuisine British (Low Carb Option)

Ingredients

Equipment Needed

  • Pots
  • Immersion blender or potato masher
  • Baking dish

Allergen Information

⚠️ Fish
⚠️ Milk
⚠️ Wheat

Instructions

1 ✓

Boil the potatoes and cauliflower in salted water until tender. (Cauliflower cooks faster, so add it later or boil separately). Drain very thoroughly.

Tip: Cauliflower tends to hold water; let it steam dry in the colander for 5 minutes.
2 ✓

Mash the vegetables with half the butter and a splash of milk until creamy.

Tip: Use an immersion blender for a silky texture, or a hand masher for a rustic feel.
3 ✓

Cut the fish into chunks and place in the dish with the peas. Make a béchamel sauce with the remaining butter, flour, and milk, then pour over the fish.

Tip: You can add a little mustard to the béchamel for extra flavor.
4 ✓

Spread the cauliflower mash over the top. Bake at 400°F (200°C) for 30 minutes until golden brown.

Tip: Cauliflower mash may brown faster due to its natural sugar content.

Recipe FAQ

Can I make it with just cauliflower?
Yes, but pure cauliflower mash can be watery. Squeeze out excess water before mashing!

Ingredients

  • 1 lb Fish Fillets
  • 14 oz Potatoes
  • 14 oz Cauliflower Florets
  • 1 1/4 cups Whole Milk
  • 4 tbsp Unsalted Butter
  • 1 tbsp All-Purpose Flour
  • 1 cup Frozen Peas
  • 1 tsp Salt
  • 1 tsp Black Pepper