Fish

Pie

This pie can be eaten hot or cold.  It is a very affordable meal and can feed 6 people with vegetables on the side.  Add cabbage fried in lard for a delicious twist to the meal.

Fish

Pie

This pie can be eaten hot or cold.  It is a very affordable meal and can feed 6 people with vegetables on the side.  Add cabbage fried in lard for a delicious twist to the meal.

What you need:
  • 1 x 400g tin of Pilchards in brine
  • 30 ml of coconut oil
  • 1 onion
  • 250 ml full cream milk
  • 30 ml coconut flour
  • 3 eggs
  • 5 ml salt
  • Ground Pepper
  • 5 ml Oregano
What you do with this:
  1. Preheat oven to 180°C, and grease a pie dish.
  2. Drain the pilchards, and then mash them with a fork. 
  3. Chop the onion and fry lightly in the coconut oil. 
  4. Add the onion to the fish and stir. 
  5. Now add the coconut flour and the eggs and stir well. 
  6. Lastly add the milk and seasoning. 
  7. Pour all this into your pie dish and bake for 30 minutes. 
  8. The pie firms up on standing, so leave it for 10 minutes before slicing.

 

Tips

  • Add 250 ml of grated cheddar to the mixture.
  • Add green pepper to the onion
  • Add chopped fresh parsley to the mixture

TIP: Oily fish like pilchards are typically cold, deep-water fish, which means they will be rich in omega-3 fatty acids, DHA and EPA.  These are anti-inflammatory and wonderful for mood and brain function.

*This recipe is taken from The Low-Carb Creed by Sally-Ann Creed, and published by Creed Nutrition