Fishless Vegan Fish pie (vegan + gluten, grain & sugar-free), ultimate comfort food !
Good evening all ! & Hello to the Fishless Vegan Fish pie
Needed some comfort food, namely a pie kind of thing, so here it is. A few things:
- This pie, in its form below is vegan, I did add some white fish pieces to my families pie
- For those on VLCD regime, it does use 30mls of lite milk allowance, use nut milk if you are a vegan – the cauliflower mash does a pretty good job of giving the filling the creaminess, so if you wish there is no real need to use the milk at all
- You can substitute any other vegetables you like for the carrot & celery. You do need the cauliflower & zucchini for the texture
- The dill, parsley and lemon are essential to its taste, so please ensure you have them available
- The filling is a creamy tomato base, it is not the white sauce based, I did try the white sauce way using *cauliflower* but it was simply TOO much cauliflower & I didn’t like it. You can try it yourself, just using the cauli bechamel recipe from OptiCook if you think you would like it
- The lemon juice & rind covers the taste of the cauliflower very well, I was pleasantly surprised !
I do hope you enjoy it. Any questions don’t hesitate to contact me, Joni
Fishless plant-based Fish pie (vegan + gluten, grain & sugar-free)
2016-06-11 03:10:57
Yields 10
Ultimate winter comfort food, a creamy tomato based filling with a lemon infuse cauliflower mash on top.
Lemon cauliflower mash
- 2 medium cauliflowers, cut into florets including the stem
- 1 tbs Massel vegan chicken stock
- 4 cups boiling water
- 1 lemon, zested and squeezed
Filling
- 1 brown onion
- 2 medium zucchini, grated + 1 extra zucchini, chunkily chopped
- 1 garlic clove, minced
- 1 tsp paprika (smokey preferred)
- 1 tsp onion powder
- 1 tbs brandy essence
- 2 stalks celery (approx 1/2 cup)
- 2 carrots, diced
- 1 medium fennel bulb, sliced thinly
- 400g can crushed tomatoes, or 3 fresh tomatoes diced
- 2 cups of water (or more stock)
- 3/4 cup dill sprigs, chopped (or 1 tbs Gourmet Garden minced dill)
- 3/4 cup parsley sprigs, chopped (or 1 tbs Gourmet Garden minced parsley)
- 30 mls low fat milk (or vegan almond or other nut milk)
- Olive oil spray
Instructions
- Preheat oven to 180oC (fan forced). Bring water to the boil, adding the stockpowder. Add the cauliflower florets and simmer until well done and falling apart.
- Drain and using a tea towel and kitchen gloves squeeze much of the water out. This doesnt need to be bone dry, just enough to not have water streaming out of the towel when twisting. Add the lemon zest & juice.
- Blitz using a stick blender or manual potato masher. The mash should be sticky and hold together, not too wet and mushy. See pic. Season and set aside. Reserve 1/2 cup for the filling in a seperate bowl. This will add the creaminess later.
- In a medium frypan over high heat, add the brown onion, zucchini, garlic , paprika & onion powder. Cook for 3 mins until starting to brown. This needs to be on high setting, if to low it will just stew and not go nice and sweet. Keep stiring and once cooked through add the brandy essence, stir and let it cook off. Add the celery, carrots, fennel, crushed tomatoes, water, dill, parsley and chunky chopped zucchini. Cook for 25 mins, stiring occasionally, until zucchini chunks are cooked through. These act as your "fish pieces".
- Stir in the milk and the reserved cauliflower mash. Season very well with salt & cracked black pepper.
- Spoon the filling into a 19cm x 28cm casserole dish (or similiar). Spoon the cauliflower mash on top. Flatten a little and place some fork marks through it to help it crisp up. Spray lightly with olive oil spray.
- Cook the oven for approx, 30 mins, until nicely browned on top and bubbling.
- Let cool for a short time, then serve with some fresh green beans and/or sugar-free tomato sauce.
Notes
- Non vegan: If you allowed 100g protein, fish and other seafood can be added to this pie just prior to placing in the oven
- Supplement any of the vegetables you don't like, anything goes
- Great for freezing in portions or keep in the fridge for at least five days.
Nutritional Information
- You will note the carbs are at 16g per serve, however please remember that as this is an american system the net carbs are carbs minus fibre. Cheers.
Adapted from Jamie Oliver & Lorraine Elliott from Not Quite Nigella
Opti Cook https://opticook.org/
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