I found this recipe in Jamie Oliver’s book “Save with Jamie”, which my colleague used to use as a monitor pad. Somehow I was never convinced by Jamie’s recipes, I don’t know why. But this recipe came out very well as a variety of simple pan fried salmon. Although the preparation of the casserole is a bit complicated, but the effect pleases the eye and the taste, so it is worth giving the casserole some time and attention.
If you’d like to make keto version of this recipe, you can swap green peas and potatoes with broccoli or cauliflower (I recommend using fresh veggies) and instead of milk and regular flour use thick part of coconut milk (from the can). It will reduce while cooking enough so you won’t need to use flour to thicken it up. You can also add some grated cheddar to mashed broccoli or cauliflower to thicken it – it will also nicely toast in the oven.
I also recommend using wild salmon than farmed. The same as for example large chicken farms, due to the high density of fish in aquaculture, farmed fish is generally more susceptible to infections and disease than wild fish. To counter this problem, antibiotics are frequently added to fish feed. As you can imagine this has an impact on the human body. Overuse of antibiotics promotes antibiotic resistance in fish bacteria, they may increase the risk of antibiotic resistance in your gut. Wild salmon though is a good source of healthy fat and Omega 3 (source).
The recipe is not an exact copy of Jamie’s recipe, I modified it slightly to suit my needs. You can also modify it by adding a different fish instead of salmon – the way you like it. As for peas – canned will not give such a nice green color, so it’s better to stock up on frozen. I think it looks inviting.
salmon pie inspired by Jamie Oliver
- 400g wild salmon
- 400g frozen green peas
- 1 kg potatoes
- slice of butter
- 3 small carrots
- 3 small onions
- 2 garlic cloves
- 2 tbsp olive oil
- 500ml milk
- 2 bay leaves
- 3 tbsp plain flour
- piece of mature cheddar
- 1 tbsp mayonnaise
- 1 tsp mustard
- natural rock salt
- coarse pepper
KETO OPTION SWAPS: instead of green peas and potatoes use broccoli or cauliflower (or mix) – the best fresh not frozen, instead of milk and flour use can of coconut milk. Use milk from the fridge – coconut will separate – water will stay on the bottom, thick part will stay on top. Use only thick part.
Peel the potatoes, cut into smaller pieces and cook until soft in salted water. Boil some water add green peas, set aside for a few minutes, then strain and mash them using blender. When potatoes are cooked, drain them and mash until smooth, add butter and mashed peas. Season with salt and pepper to taste.
If you use broccoli or/and cauliflower I recommend to use fresh veggies and steam them, so they won’t be watery. Mash them using blender, add slice of butter.
Peel, wash and cut carrots into thin slices, and onion lengthwise into thin slices. Chop finely garlic cloves. Heat the pan adding 2 tbsp olive oil, first fry the onions and carrots so that they soften slightly and the onions become golden. At the end of frying, add garlic, salt and fry for another 30 seconds.
In a separate pot, boil the milk with bay leaves and put the salmon fillets into the hot one. Simmer for 5-8 minutes on low heat.
For keto option heat coconut milk and add salmon, simmer for couple minutes – coconut milk will reduce slightly, will be thick enough so you won’t need to thicken it with flour.
Remove gently your salmon from the milk and set aside. Minimize the gas under the milk. Whisk flour with a little bit of cold water so you won’t get lumps and add couple teaspoons of hot milk, then add to milk in the pot. Stir thoroughly. When the sauce is thick and smooth, add mustard, mayonnaise, salt and pepper to taste, and finally grated yellow cheese. Simmer for a moment to melt the cheese and all the ingredients combines.
Heat the oven to 200ºC. Place the carrots and onions in an ovenproof dish or baking tin. Split salmon into smaller pieces. Pour the sauce over it. On top, spread the mashed potato and peas (or broccoli/cauliflower) and use a spoon to make a pattern. Bake 30-40 minutes (depending of the oven). I recommend putting something under the form if it’s not very high like mine – a larger form or baking tray, because when baking a bit of sauce may flow outside, as you can see on my photos.